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: Bench Press (EMOM 12:00, 1 rep per minute)

First 4 rounds… build to a heavy single

Last 8 rounds, use the same weight if possible (record lightest)

3: Metcon (AMRAP – Reps)

AMRAP 16:00*

20 Double Unders (50 singles)

12 DB Hang Snatch (50/35#)

20 Double Unders

12 Toes to bar

20 Double Unders

12 Burpees
Do not count the double unders or single unders into your total reps. 36 possible reps per round.