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: Metcon (Weight)

20 rounds, 90 sec. each round (30:00)

Rd 1: 4 Front Squats

Rd 2: 15 Burpees

Rd 3: 2 Power Cleans

Rd 4: 15/12 Cal on Assault bike
Score is the weight you use for the front squats and the cleans (same weight).