CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Deadlift (20:00 to find 1RM)

3: Metcon (Time)

5 rounds for time of:

25 Push Ups

25 Dumbbell Snatch (50/35)
Bsaics: 20’s @ 25/20#

Int: 35/25#

Adv: as written