CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish

2: Metcon (Weight)

10 rounds for weight:

3 Deadlifts

10 lunges (2x DB)
add DL weight to the total DB weight for the grand total. Record the lightest of the 10 rounds, preferably they are all the same. Target for DL is 65-75% 1RM if 100% healthy.

3: Metcon (AMRAP – Reps)

3x 4:00 rounds for reps:

12 Hang Snatch (135/95)

AMRAP Wall Ball Shots (20/14)*
*Score is only wall ball shots. Scale Snatch to approx 60% 1RM.