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)

Complete 4 rounds for weight:

A. 2:00 to complete 10 burpees over the bar + 2 Cleans (then rack it)

B. 2:00 to complete 40 double unders + 4 Back squats

C. 2:00 to complete 10 strict pull ups + 6 Deadlifts
Complete all the reps at the same weight AHAP. 6 minutes per round to complete ABC, 4 rounds = 24:00 total time. Select Rx if all rounds were completed at any weight.

Basics: 6 burpees, 60 SU, 15-20 ring rows

Int: 8 burpees, 30 DU or 60 SU, assisted pull ups

Adv: as written