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 (AMRAP – Rounds)
EMOM 30:00
Min 1: Bike 16/12 Cal
Min 2: 20 Toes to Bar
Min 3: Rest
Min 4: 50 Double Unders
Min 5: 12 Burpees
Min 6: Rest
Basics: 45 on/15 off
Int: 12/8 Cal, 20 knee raise, 100 singles, 8 burpees
Adv: as written
Score is rounds completed with a max of 30
