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: So Fresh So Clean (Every 90s for 10 rounds (AHAP).)

Complex: 1 Clean, 1 Hang Clean, 1 Front Squat

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

2 Lunges (with 50/30 slam ball)

2 Ball Slams

1 rope climb

* Increase lunges and ball slams by 2 each round