CrossFit Salem South, CrossFit West Salem – CrossFit
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: Power Snatch (12 EMOM )
Min 1-4 : 3 reps
Min 5-9 : 2 reps
Min 10-12 : 1 rep
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 18 min
8 Snatches (95/65)
10 Bar Facing Burpees
12 Cals Row
Scaled – 45/35
Int – 75/45
Rx – As Written
RX+ – 115/85
