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

Metcon (Weight)

Back Squat 100 Reps for Total Sum Weight

3: Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Toes to Bar

Calories on Rower
choose WOD 3 or 4

4: Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Toes to Bar

Calories on Assault Bike
choose WOD 3 or 4