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: Back Squat (8 rounds, 2:00 each round)
8×6 Back Squats AHAP
3: Metcon (AMRAP – Rounds)
EMOM 16:00
Min 1 – 14/10 Cal Bike
MIn 2 – 16 DB Lunges (1x 50/35)
MIn 3 – 18 DB Snatch (50/35)
Min 4 – Rest
repeat
Basics: 8/10/12
Int: 12/14/16
Adv: as written
