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: Dead/Squat Combo (8 sets AHAP)
3 DL + 1 HC + 3 FS
Build to a heavy complex and then complete 8 sets at that weight. One complex is 3 deadlifts + 1 hang clean + 3 front squats. If you squat the clean then complete 2 more front squats.
3: Metcon (AMRAP – Reps)
AMRAP 9:00
4 Thrusters (2 DBs 50/35)
4 Burpees
5 Cleans (2 DB)
5 Burpees
6 Lunges (2 DB @ sides, 3 ea leg)
6 Burpees
Score is total reps, 30 per round.
Scale DB as needed