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: Metcon (AMRAP – Reps)

EMOM 12:00

Odd Min: Strict pull ups (alt. chin ups)

Even Min: BW Bench Press
Strict pull ups can be scaled to seated strict pull ups or low ring rows. Body weight bench press (BW) can be scaled to any weight. Target weight should be something you can press about 10 reps of the first minute.

3: Metcon (Time)

“Tailpipe” Teams of 2, complete 5 rounds for time:

Parter 1: 300m Row

Partner 2: Hold 2 KB in the front rack (35/26)

then…

Partner 1: Hold 2 KB in the front rack (35/26)

Partner 2: Row 300m

That is 1 round.

* each person gets 5x300m rows.

** your WOD is not done until EVERYONE is done, please stay in class and cheering on the people still going when you finish~!
Scale as follows:

Basics: 200m rows

Int: 250m rows

Adv: as written

scale KBs as needed