CrossFit Salem South, CrossFit West Salem – 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: Snatch/OHS Complex (Build to heaviest complex )
1 Squat snatch plus 2 Overhead squats
3: Metcon (Time)
2 rounds
15 Burpees
30 Cal row
15 Squat snatch@95/65
Basics:
Int:
Adv:
