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: OH Complex (10 rounds (record the last 5))

1 Snatch, 1 Hang Snatch, 2 Overhead Squats

3: Metcon (Time)

21-15-9 reps for time of:

Strict Pull Ups

Burpee Box Jump Overs (24″/20″)