CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Hang Clean & Jerk Complex (Every 90s for 10 rounds)

2 Hang Cleans + 2 Jerks (unbroken)

3: Metcon (Time)

Chipper for time:

40 cal row

40 Toes to bar

40 Ass bike calories

40 cal row

40 Toes to bar

40 Ass bike calories
Start anywhere to share equipment, scale as follows:

Basics: 30’s/25’s

Int: 35’s

Adv: 40’s