CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Warm-up (No Measure)

2 minutes on Bike or 400m run

Then:

2 Rounds of:

30 Sec Sampson stretch each leg

10 Banded Good Mornings

30-45 Sec Plank

2: 20:00 to work up to a 1RM (20:00 to 1RM)

Complex: Clean + Front Squat + 2 Lunges (L&R)
Basics: Work up to a 1RM Clean 10:00, 1RM Front Squat 10:00

Int/Adv: as written

3: Metcon (Time)

Complete for time:

50-40-30-20-10 reps of

Double Unders

Sit Ups

Squats