Wed 5-23-18

CrossFit Salem South, CrossFit Salem West – CrossFit


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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Max Height Box Jump (Distance)

Max Height Box Jump
12 minutes to record highest box jump possible. Score is inches.

3: Metcon (AMRAP – Rounds and Reps)

Partner WOD

“I go, you go”

AMRAP 32 min

200m Run

1 Rope Climb

200m Row

15 Wall Balls
Each partner completes movement before moving to the next.

Example- both run 200m then both do a rope Climb…