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: 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