CrossFit Salem South, CrossFit Salem West – CrossFit
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: Deadlift (5-5-5-5)
3: Metcon (Time)
“Masters League Qualifier 18.2”
12MIN RUNNING CLOCK
WORKOUT 18.2a
TIME CAP: 8 MINUTES
21, 15, 9 of:
POWER CLEANS (135/95)
TOES TO BAR
Rest till 9:00
Score 2a = The time you completed the 21,15,9 or if uncompleted the reps left over will be added to your 8min time Cap.
3b: Metcon (Weight)
WORKOUT 18.2b
3min TO ACHIEVE 1RM OF:
BARBELL CLEAN COMPLEX
CLEAN FROM THE GROUND
FROM THE HANG
FROM THE HIGH HANG
Scoring 2b is max weight performed in complex.
