CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: Bench Press (20 min)

E2MOM (10 Rounds)

Complete 10 Reps AHAP

Record weight used for all 10 rounds.

3: Metcon (Time)

5 Rounds

5 Muscle Ups

15 Goblet Squats (53/35)

400m Run
Muscle Up scaling options:

X2 chest to bar pull-ups

X3 pull-ups or scaled pu’s