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: Hang Squat Clean (5×3 AHAP)
3: Metcon (AMRAP – Reps)
4 Rounds, 3:00 each round for reps:
50 Double Unders
15 Burpees
Max power cleans (135/95)
score is total cleans
Basics: 65/35, 10 burpees, 100 SU
Intermediate: 95/65, 150 SU
Adv: as written