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: Metcon (AMRAP – Rounds)

EOMOM (every 2 minutes), for 24 minutes:

– 10 Thrusters (135/95)

– 30 sit ups

– 10 Bar muscle ups

– 20 calories on the rower
Score is rounds completed. Max is 24.

Basic: 75/45, 20 sit ups. 20 ring rows. 15 calories.

Int: 95/65, 20 pulls up any way.

Adv: as written