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: Back Squat (9×11 (est 50% 1RM) – 20:00)

long video: https://youtu.be/t2b8UdqmlFs

short video: https://youtu.be/ultWZbUMPL8

3: Metcon (Time)

9-11-2001 Tribute Metcon!

3 Rounds:

9 Box Jump Overs (30/24″)

11 Lunges (with 20/14 med ball)

200m Run (with Med ball)

1 Rope Climb

Rest 3:00

Complete the whole thing one more time… 6 rounds total! Thou shall not completeth 5 rounds, nor shall thou completeth 7 rounds. The number of the completing shall be 6. There is one 3:00 rest in the middle of said 6 rounds. Three rounds prior to said rest, 3 rounds after. For further explanation see the following link:

https://youtu.be/SNTzOBKs1bA
scale as needed