7/5/2018

Santiam CrossFit – CrossFit

Warm-up

Empty Bar Thirty Second Squat

Add Weight – Thirty Second Squat

Add Weight – Thirty Second Squat

Tempo Front Squats (2-2-2-2-2-2-2)

The rules are simple. Control on the way down, pause and control on the way up. No set tempo.

Metcon (Time)

7-15-23

Handstand Push-Ups

Chin-Ups

Post Strength

10 Bottom Position Bounces – Increase weight each round