CrossFit Salem South, CrossFit West Salem – CrossFit
1: Squat Warm Up (No Measure)
Row 500m
2 rounds:
20 Leg Swings
Lunge down (with twist)
Butt-kickers back
10 Goblet squats w/hold
High Kicks down
Spiderman crawl back
2: Bench Press (10×3)
6 heavy DB bent over rows between sets!
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:00
7 Burpee Box Jump Overs (24/20″)
9 Pull Ups