9/16/2018

Santiam CrossFit – CrossFit

Announcement

Happy Birthday, Tracy Beckwith!

Metcon (No Measure)

4 rounds for quality

30 ab mat sit ups or 25 GHDs

*only perform this number of GHDs if you are proficient at them and coach has signed off

20 V-Ups

10 Hollow Rocks

1 minute plank

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

10 USA KB Swings 55/35

10 Goblet Squats 55/35

Metcon (AMRAP – Rounds and Reps)

Rest 3 minutes

5 minute AMRAP

8 USA KB Swings 70/55

8 Goblet Squats 70/55