CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 4 (No Measure)
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
2: Dumbbell Bench Press (101 reps, same weight, split anyway)
2 Dumbbells + 1 Bench + You
Why 101… because everyone else stops at 100!
3: Metcon (AMRAP – Reps)
AMRAP 13:00
21-15-9 reps of:
Snatch (115/75)
Burpees over the bar
* remaining time to get max snatches at 115/75… that is the score.
scale as needed
