CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Tabata Warm Up (No Measure)

6 rounds: Alternating between air squats and push ups.

2: Metcon (AMRAP – Rounds)

4 rounds, 2:00 each station to complete:

Station 1: 4 Squat Cleans (225/155)

Station 2: 15 Handstand Push Ups

Station 3: 500m Row

Station 4: 60 Double Unders
Score is completed rounds with a max of 16.

Basic Level: Any weight, fill the 2:00 with consistant technique reps. Regular push ups. Row for 2:00. Single Unders for 2:00.

Int Level: 165-185/115-135 Clean, 20 regular push ups or modified HSPU (pike, Ab mats). 150 Single Unders or 30-45 double unders. 400m Row.

Adv. Level: as written

Rx+: 245/175 Clean