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 (AMRAP – Rounds)
EOMOM (every 2 minutes), for 24 minutes:
– 10 Thrusters (135/95)
– 30 sit ups
– 10 Bar muscle ups
– 20 calories on the rower
Score is rounds completed. Max is 24.
Basic: 75/45, 20 sit ups. 20 ring rows. 15 calories.
Int: 95/65, 20 pulls up any way.
Adv: as written
