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: Squat Snatch (1-1-1-1-1)

3: Metcon (AMRAP – Rounds and Reps)

Amrap 18

3 muscle ups

6 squat snatch@95/65

12 wallballs@20/14

24 Russian KB swings@53/35
Basics-ring rows, power snatch@45/25, wallballs@12/10, kB swings@35/20

Int-pull-ups, Power snatch@65/45, wallballs@14/12, kB swings@44/35