CrossFit Salem South, CrossFit West Salem – CrossFit
1: General Warm Up 3 (No Measure)
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
2: Metcon (6 Rounds for time)
6x250m Row
Rest 2 mins between sprints
3: Metcon (Time)
5 rounds
12 Single arm DB hang clean and jerk@50/35
12 Single DB alt lunge steps
12 push-ups
Single DB alt lunge steps- DB in rack position
