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: “Clean up your lunge” (1 Power Clean + 2 FR Lunges (L/R) AHAP)

Every 90 seconds, 10 rounds (15:00)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

Run 200m

12 Dumbbell thrusters (2x 50/35)

12 Toes to bar
scale dumbbells as needed