CrossFit Salem South, CrossFit West Salem – CrossFit

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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: Metcon (Weight)

E3MOM 15 min

15 UNBROKEN Thrusters (AHAP)
5 Rounds of unbroken thrusters. Pick a heavy weight and don’t put the bar down. Rest remainder of time!!

3: Metcon (Time)

4 Rounds

3 Rope Climbs

10 Handstand Push-ups

400m Run
Basics – Rope lowers (x2), HSPU scale, 200m run

Int – 2 Rope Climbs, HSPU scale.

Rx – as written

RX+ – 15’ Legless RC