CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: Bench Press (EMOM 16:00)

EMOM 16:00

Even min. – plank 45 sec with 25/15# plate

Odd min. – 4 bench press

3: Metcon (AMRAP – Reps)

AMRAP 16:00

Row 16/14 calories

Run 200m
score is total calories

Basic: 12/10 cal

Int: 14/ 12 cal

Adv: as written