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: Metcon (6 Rounds for time)

6x250m Row

Rest 2 mins between sprints

3: Metcon (Time)

5 rounds

12 Single arm DB hang clean and jerk@50/35

12 Single DB alt lunge steps

12 push-ups
Single DB alt lunge steps- DB in rack position