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

3: Metcon (Weight)

EMOM 30:00 – For weight

Min 1: 10 Burpees over the bar

Min 2: 10 Toes to bar

Min 3: 1 Thruster (AHAP)

Record the lightest thruster weight used in the EMOM
Basic: 5 burpees/15 sit ups

Intermediate: 7 burpees/7 TTB – 10 knee raise

Advanced: as written

Rx+: Add 1 ring muscle up on the thruster minutes