CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Metcon (No Measure)

4 Rounds

150m Farmers Carry (AHAP)

5 Tire Flips

150m Sled Drag (180/95)
Not for time, but KEEP MOVING!!

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min

15 Cal Row

30 Double Unders