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: Back Squat (9×11 (est 50% 1RM) – 20:00)
long video: https://youtu.be/t2b8UdqmlFs
short video: https://youtu.be/ultWZbUMPL8
3: Metcon (Time)
9-11-2001 Tribute Metcon!
3 Rounds:
9 Box Jump Overs (30/24″)
11 Lunges (with 20/14 med ball)
200m Run (with Med ball)
1 Rope Climb
Rest 3:00
Complete the whole thing one more time… 6 rounds total! Thou shall not completeth 5 rounds, nor shall thou completeth 7 rounds. The number of the completing shall be 6. There is one 3:00 rest in the middle of said 6 rounds. Three rounds prior to said rest, 3 rounds after. For further explanation see the following link:
https://youtu.be/SNTzOBKs1bA
scale as needed
