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
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2: Back Rack Lunge (10×4 AHAP)
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 13:00
Run 100m
9 Cleans (135/95)
9 Burpees over the bar
scale power cleans to an initial unbroken set
