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: Squat Snatch (1-1-1-1-1)
3: Metcon (AMRAP – Rounds and Reps)
Amrap 18
3 muscle ups
6 squat snatch@95/65
12 wallballs@20/14
24 Russian KB swings@53/35
Basics-ring rows, power snatch@45/25, wallballs@12/10, kB swings@35/20
Int-pull-ups, Power snatch@65/45, wallballs@14/12, kB swings@44/35
