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 (Time)
CHIPPER!!
800m Run
100 Double Unders
75 AbMat Sit-ups
50 Deadlifts (135/95)
25 Box Jumps (30/24)
50 Deadlifts (135/95)
75 AbMat Sit-ups
100 Double Unders
800m Run
Scaled – 400m Run, singles, 24/20, 75/55
Int – 95/65
Rx – as written
RX+ – 185/135
