Tue 11-6-18

CrossFit Salem South, CrossFit West Salem – CrossFit

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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