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: Metcon (Time)
Everyday Warrior Battle Series WOD 1 – 2018
2 rounds for time:
9 Box Jump Overs (24/20)
18 Power Snatch (95/65)
9 Box Jump Overs
18 Overhead Squats (95/65)
9 Box Jump Overs
18 Thrusters (95/65)
scaled 64/45, 20″ box
masters 55+ 45/35#
3: Metcon (Time)
Teams of 2, cash out relay: 5,000m Row
Basics: 3k
Int: 4k
Adv: as written
