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: Clean (EMOM 14:00 1 Clean + 6 burpees over bar.)
Basics: 2-4 Burpees
Int/Adv: 6 Burpees
3: Metcon (Time)
Complete 5 rounds for time:
25 Double Kettlebell Deadlift (70s/53s)
20 Calories on the Ass Bike
15 Handstand Push Ups
Basics: 3 rounds
Int: 4 rounds
Adv: as written
