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: Metcon (AMRAP – Reps)


Roll the dice and do the work, score is the number of times you rolled the dice.

3: Metcon (Weight)

EOMOM 30:00 (every 2 minutes) complete for weight:

1 Clean

6 Burpees over the bar

30 Double Unders (60 SU)
score is lightest clean weight used