Fri 9-7-18

CrossFit Salem South, CrossFit West Salem – CrossFit

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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: Toes-To-Bar (EMOM 10:00, Max unbroken TTB)

1 set each minute, max unbroken reps. Scale to hanging knee raise or lastly sit ups 30 on/30 off. Score is total reps.

3: Metcon (AMRAP – Rounds)

AMRAP 20:00

1 Snatch (155/105)

100m Run

1 Box Jump (30/24″)

(increase snatch and box jumps reps by 1 each round).
scale weight of the snatch and height of the box as needed.