CrossFit Salem South, CrossFit West Salem – CrossFit
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: Benchy McPullUp
EMOM 12:00
odd minutes – 3x bench press AHAP
even minutes – 3x weighted strict pull ups AHAP
score = lightest pull up (0 if bodyweight) + lightest set of 3 bench press
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
Bike 15/12 Calories
20 Dumbbell Hang Power Snatch (50/35)
25 Sit Ups
scale Snatch weight as needed
https://youtu.be/JXNPBnzBCt0