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: 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″)