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: 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