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 (Time)

CHIPPER!!

800m Run

100 Double Unders

75 AbMat Sit-ups

50 Deadlifts (135/95)

25 Box Jumps (30/24)

50 Deadlifts (135/95)

75 AbMat Sit-ups

100 Double Unders

800m Run
Scaled – 400m Run, singles, 24/20, 75/55

Int – 95/65

Rx – as written

RX+ – 185/135