CrossFit Salem South, CrossFit West Salem – CrossFit

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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