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: Hang Clean & Push Jerk (14×1, same weight entire time )

EMOM 14:00, 1 rep per minute

3: Metcon (AMRAP – Reps)

Every 2 minutes for 6 rounds:

Rd 1 – Bike 20/15 Cal then: Max Pull Ups

Rd 2 – Run 200m then: Max burpees

repeat
score = total pull ups + burpees. 12:00 WOD.