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: Hang Clean & Push Jerk (14×1, same weight entire time )
EMOM 14:00, 1 rep per minute
3: Metcon (AMRAP – Reps)
Every 2 minutes for 6 rounds:
Rd 1 – Bike 20/15 Cal then: Max Pull Ups
Rd 2 – Run 200m then: Max burpees
repeat
score = total pull ups + burpees. 12:00 WOD.
