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: Back Squat (10,9,8..2,1 reps. Same weight. )

20:00 working time.

3: Metcon (AMRAP – Reps)

EMOM 14:00 for reps

Even Min: Max double unders

Odd Min: Max calories – Rower
Rx Score = total calories + 1/2 total double unders

Scaled score: total calories + 1/3 single unders