CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 4 (No Measure)
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Hang Clean & Jerk Complex (EMOM 12 min)
2 Hang Cleans + 2 Jerks (unbroken)
Work up to AHAP
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
12 Hang Power Cleans (95/65)
8 Bar Facing Burpees
4 Bar Muscle Ups (12 pull ups)
Basics – 65/45
Int – 75/55
Rx – as written
Rx+ – 115/80
