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
400m Run
30 Squat Cleans (95/65)
30 Burpees over the Bar
400m Run
20 Squat Cleans (115/80)
20 Burpees over the Bar
400m Run
10 Squat Cleans (135/95)
10 Burpees over the Bar
400m Run