CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 2 (No Measure)
D&B High Knees
10 Squats
D&B Butt Kickers
10 Lunges
D&B Bear Crawl
10 Push Ups
D&B Side Shuffle
10 Good Mornings
Arm and Shoulder Rotations
Banded Arm/Lat stretch from the rig
20 Band pass throughs & pull aparts
2: Front Squat (20:00 to find 1RM)
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:00
3 Squat Cleans (185/95)
Run 100m
Basics 75/45
Int 115/75
Adv as written
Rx+ 225/155
