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: 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.