CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: Metcon (Time)

Team’s of 2*

800m Run

100 Thrusters (95/65)

100 Sit-ups

2000m Row

100 Toes to Bar

100 Sumo Deadlift High Pull (95/65)

800m Run

*One person works at a time.
Chipper style

Break up work any way you like.

Scale weights as needed.