Mon 11-5-18

CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

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: BMU Prep (15:00 to work skills and drills to execute a BMU)

Bar Muscle Up Skill Session

3: 2018 EW Battle Series WOD 2 (Time)

Mens RX: Complete for time:

800m Row

8 Burpee bar muscle ups

600m Row

6 Burpee bar muscle ups

400m Row

4 Burpee bar muscle ups

200m Row

2 Burpee bar muscle ups

Mens Scaled: Complete for time:

800m Row

8 Burpee pull ups

600m Row

6 Burpee pull ups

400m Row

4 Burpee pull ups

200m Row

2 Burpee pull ups

Womens RX: Complete for time:

700m Row

7 Burpee bar muscle ups

500m Row

5 Burpee bar muscle ups

300m Row

3 Burpee bar muscle ups

100m Row

1 Burpee bar muscle ups

Womens Scaled: Complete for time:

700m Row

7 Burpee pull ups

500m Row

5 Burpee pull ups

300m Row

3 Burpee pull ups

100m Row

1 Burpee pull ups