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: Clean and Jerk (25:00 EMOM, 1 rep per minute)

Minutes 1-15: Build to a heavy

Minutes 16-25: Stay heavy (recorded)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:00

5 Burpees

7 KB Swings (53/35) – American