CrossFit Salem South, CrossFit West Salem – CrossFit

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)

2: Metcon (Weight)

10x 90 sec rounds:

5 strict pull ups

3 strict press
record the lightest weight used. Rx+ add 1 ring muscle up per round

3: Metcon (Weight)

30 squat cleans in 20:00. Record the lightest weight used.