CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

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: Back Squat (5×1)

3: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Basic-200m, 35/26, jumping pull-ups

Int- 400m, 44/35

Rxd-as written