CrossFit Salem South, CrossFit West Salem – 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

1: Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

3: Metcon (Time)

Masters League Qualifier 18.4

1 Round for Time of:

50 CAL ROW

50 BOX JUMPS OVERS (24/20)

50 DEADLIFTS (175/110)

50 WALL BALLS (20/14)

50 RING DIPS

50 WALL BALLS

50 DEADLIFTS

50 BOX JUMP OVERS

50 CAL ROW

(25 min CAP)
25 minute cap. Add one second for every rep not completed.