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: Front Squat (See Comments, record heaviest weight)

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

Rest 3 minutes…

*Set 7 – Max reps @ 50% in 1:00. Record reps and weight in the comments.

3: Metcon (Time)

10 rounds for time of:

6 Thrusters (2x DB 50/35)

6 Reverse Lunges (2x Dumbell 50/35 farmers carry)

6 Burpees
scale DB as needed