CrossFit Salem South, CrossFit West Salem – CrossFit
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)
AMRAP18
200m run
1 rounds of Cindy(5 pull-ups, 10 push-ups, 15 Air squats)
10 hang KB snatches@53/35
Run=2 reps
