CrossFit Salem South, CrossFit West Salem – CrossFit
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)