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: Metcon (6 Rounds for time)

6x100m sprints

50m down and back. At least a 1:1 work/rest. Rest till at least the next whole minute. Each sprint is individually scored.

3: Metcon (Weight)

EMOM16

1 clean + 2 jerks

As heavy as possible
Score is your heaviest round completed.