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: Muscle-ups (10 min)

Progression/skill work.

3: Metcon (Time)

For time

5 Rounds

400m Run

10 Overhead Squats (115/75)

3 Ring Muscle Ups
Basics – (75/45) pull-ups x 3

Int – (95/65) C2B pull-ups x 2

Rx – as written

Rx+ – (135/95) Strict Ring MU