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: 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