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: 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
