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: Front Squat (10×3 AHAP)

20:00 working time

3: Metcon (Time)

Complete for time:

Run 800m

8 Rounds of:

8 Dumbbell Cleans (50/35#)

8 Wall Ball Shots (20/14#)
scale as needed