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: Hang Snatch (EMOM 16:00, working up to a 1RM)
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 11:00
1 Handstand Push Up
1 Wall Ball Shot (20/14#)
1 Burpee onto 2x 45# plates
increase by 1 rep every round
