CrossFit Salem South, CrossFit West Salem – CrossFit

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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: Power Snatch (12 EMOM )

Min 1-4 : 3 reps

Min 5-9 : 2 reps

Min 10-12 : 1 rep

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 18 min

8 Snatches (95/65)

10 Bar Facing Burpees

12 Cals Row
Scaled – 45/35

Int – 75/45

Rx – As Written

RX+ – 115/85