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: Back Squat (5-5-5-5)

3: Metcon (Time)

For Time

800m Run

5 Rounds of

10 Front Squats (95/65)

12 Toes to Bar

800m Run
**No Racks

Basics – 65/45, Sit-ups

Int – 75/55, knee raises

Rx – as written

Rx+ – 135/95