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: Press Complex (E2MOM 20min)

4 Push Press, 4 Front Rack Lunges
Every 2 minutes on the minute. Complete 4 Push Press then 4 Front Rack Lunges unbroken. Work up to AHAP

3: Metcon (Time)

For Time

42-30-18

DB Snatches (50/35)

21-15-9

Box Jumps (24/20)