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 (Time)

5 rounds

600m run

2 rounds of DT

(1 round of DT is 12 deadlifts, 9 hang cleans, 6 push jerks@155/105)
Basics-200m, 75#

Int-400m, 95-115#

RX-as written