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: Bench Press (8×2)

20 sec ring hold/support between sets. https://youtu.be/C07M-t0_Vxg

3: Metcon (Time)

3 rounds for time:

Run 400m

8 bar muscle ups

12 Burpee Box Jumps (24/20″)
scale as needed. Bar muscle ups = 2x pull ups or ring rows.