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: Metcon (Time)
5 rounds
600m run
2 rounds of DT
(1 round of DT is 12 deadlifts, 9 hang cleans, 6 push jerks@155/105)
Basics-200m, 75#
Int-400m, 95-115#
RX-as written