Fri 7-20-18

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Squat/Deadlift warm-up (No Measure)

Complete 2 rounds each: 10 overhead wall squat with pic, 10 KB goblet squats, banded walks for 10y each direction, 10-20 Russian KB swings.

3 sets of 3 box jumps to medium height focusing on dynamic explosive form.

2: Front Squat (1-1-1-1-1)

3: Metcon (AMRAP – Rounds and Reps)


200m run

1 rounds of Cindy(5 pull-ups, 10 push-ups, 15 Air squats)

10 hang KB snatches@53/35
Run=2 reps