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)

Teams of 2!!!!

CHIPPER for time

50 Cal Bike or 75 Cal Row

100 Double unders

50 DB Snatches (50/35)

25 Alt Lunges w/ DB

80 Double unders

40 DB Snatches (50/35)

20 Alt Lunges w/ DB

60 Double unders

30 DB Snatches (50/35)

15 Alt Lunges w/ DB

40 Double unders

20 DB Snatches (50/35)

10 Alt Lunges w/ DB

20 Double unders

10 DB Snatches (50/35)

5 Alt Lunges w/ DB

50 Cal Bike or 75 Cal Row