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: 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).