CrossFit Salem South, CrossFit Salem West – 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: Metcon (Time)

5 rounds

500m row

10 Alt Pistols

10 handstand push-ups

10 chest to bar pull-ups

10 Alt Pistols