CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

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