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 (Time)

Everyday Warrior Battle Series WOD 1 – 2018

2 rounds for time:

9 Box Jump Overs (24/20)

18 Power Snatch (95/65)

9 Box Jump Overs

18 Overhead Squats (95/65)

9 Box Jump Overs

18 Thrusters (95/65)
scaled 64/45, 20″ box

masters 55+ 45/35#

3: Metcon (Time)

Teams of 2, cash out relay: 5,000m Row
Basics: 3k

Int: 4k

Adv: as written