CrossFit Salem South – CrossFit
1: Deadlift (10×3 with Tempo 1013)
Build to heavy, then 5 sets
1 sec (normal speed) lowering the DL
0 Pause at the bottom (touch and go)
1 sec (normal speed) lifting deadlift up
3 sec Pause at the top of the DL
2: Metcon (AMRAP – Reps)
AMRAP 20:00
5 Rounds:
4 Wall Ball Shots (20/14#)
6 Lunges (with med ball)
Row/Ski 500m (score as 50 reps)
50 Double Unders (2:1 HSU, 3:1 SU)