CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 1 (No Measure)

2 rounds:

Lunge down (length of gym)

10 Squats

Bear Crawl back

10 Push Ups

Samson stretch 30 sec. each leg

10 Good Mornings

2: Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 35:00

Row 1,000

Run 800m

16 Partner Wall Ball Shots over pull up bar (20/14)

26 Kb Swings (53/35)
Split reps for each element between the two people, one person working at a time.