CrossFit Salem South, CrossFit West Salem – CrossFit
1: Tabata Warm Up (No Measure)
6 rounds: Alternating between air squats and push ups.
2: Metcon (AMRAP – Rounds)
4 rounds, 2:00 each station to complete:
Station 1: 4 Squat Cleans (225/155)
Station 2: 15 Handstand Push Ups
Station 3: 500m Row
Station 4: 60 Double Unders
Score is completed rounds with a max of 16.
Basic Level: Any weight, fill the 2:00 with consistant technique reps. Regular push ups. Row for 2:00. Single Unders for 2:00.
Int Level: 165-185/115-135 Clean, 20 regular push ups or modified HSPU (pike, Ab mats). 150 Single Unders or 30-45 double unders. 400m Row.
Adv. Level: as written
Rx+: 245/175 Clean
