CrossFit Salem South, CrossFit West Salem – Home WOD

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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: Overhead Squat (7×1)

Coach Amanda https://youtu.be/mJiJjUmAiIY

https://www.youtube.com/watch?v=pn8mqlG0nkE

3: Metcon (Time)

For time

21xSquat clean thrusters@75/55

200m Run

15xSquat clean thrusters

200m Run

9xSquat clean thrusters

200m Run
Coach Amanda https://youtu.be/mJiJjUmAiIY

Equipment modifications-Use light weight odd object

Squat Clean Thruster-https://www.youtube.com/watch?v=plCzO45g9nc