CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

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: Snatch/OHS Complex (Build to heaviest complex )

1 Squat snatch plus 2 Overhead squats

3: Metcon (Time)

2 rounds

15 Burpees

30 Cal row

15 Squat snatch@95/65
Basics:

Int:

Adv: