CrossFit Salem South – CrossFit

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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)

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