CrossFit Salem South, CrossFit West Salem – CrossFit
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