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: Deadlift (5-5-3-3-1-1)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 min

3 Deadlifts (225/155)

12 Burpees Over Bar
Basics – (95/65)

Int – (155/105)

Rx – As Written

RX+ – (315/225)