CrossFit Salem South, CrossFit Salem West – CrossFit

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Deadlift (5-5-5-5)

3: Metcon (Time)

“Masters League Qualifier 18.2”

12MIN RUNNING CLOCK

WORKOUT 18.2a

TIME CAP: 8 MINUTES

21, 15, 9 of:

POWER CLEANS (135/95)

TOES TO BAR

Rest till 9:00
Score 2a = The time you completed the 21,15,9 or if uncompleted the reps left over will be added to your 8min time Cap.

3b: Metcon (Weight)

WORKOUT 18.2b

3min TO ACHIEVE 1RM OF:

BARBELL CLEAN COMPLEX

CLEAN FROM THE GROUND

FROM THE HANG

FROM THE HIGH HANG
Scoring 2b is max weight performed in complex.