CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Squat Warm Up (No Measure)

Row 500m

2 rounds:

20 Leg Swings

Lunge down (with twist)

Butt-kickers back

10 Goblet squats w/hold

High Kicks down

Spiderman crawl back

2: Overhead Squat (5-5-3-3-1-1)

3: Metcon (Time)

21-15-9

Snatch@115/80

Ring Push-up