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: Split Jerk (Technique work. Build to a heavy single. )
3: Metcon (Time)
3K row
Every minute on the minute do 5 burpees including :00
Basics-3k row
Int-3 burpees
Rx-as written
RX+-5k row