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: Deadlift (5-5-3-3-1-1)
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 min
3 Deadlifts (225/155)
12 Burpees Over Bar
Basics – (95/65)
Int – (155/105)
Rx – As Written
RX+ – (315/225)
