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: Front Squat (20:00 to find 1RM)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

3 Squat Cleans (185/95)

Run 100m
Basics 75/45

Int 115/75

Adv as written

Rx+ 225/155