CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Squat Warm Up (No Measure)

Row 500m

2 rounds:

20 Leg Swings

Lunge down (with twist)

Butt-kickers back

10 Goblet squats w/hold

High Kicks down

Spiderman crawl back

2: Back Squat (3-3-3-2-2-2-1-1-1-1 (record last 4))

Recommended %

3×3 @ 70%

3×2 @ 80%

4×1 @ 90-95%

3: Metcon (Time)

Teams of 2, complete for time:

100 lunges (2x 50/35# DB)

150 Cal rowing

200 Sit ups
split up anyway

1 person working at a time

Basics: 50/100/125

Int: 75/125/150

Adv: as written