12/7/2018

Santiam CrossFit – CrossFit

Metcon (No Measure)

3 rounds for quality: 10 mins to complete

10 Dips (Ring/Matador/ or Box)

6 Squat against the wall (Squat Therapy)

5 Banded Press Out – each direction

Metcon (No Measure)

21 min EMOM:

1 – Row 200/150 m

2 – 8 Pull ups + 5 Push Ups

3 – 18 Slam Balls 20/15