CrossFit Salem South, CrossFit West Salem – CrossFit
1: Squat Warm Up (No Measure)
Row 500m
2 rounds:
20 Leg Swings
Lunge down (with twist)
Butt-kickers back
10 Goblet squats w/hold
High Kicks down
Spiderman crawl back
2: Back Squat (5×1)
3: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Basic-200m, 35/26, jumping pull-ups
Int- 400m, 44/35
Rxd-as written
