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)

Chipper

400m Run

30 Squat Cleans (95/65)

30 Burpees over the Bar

400m Run

20 Squat Cleans (115/80)

20 Burpees over the Bar

400m Run

10 Squat Cleans (135/95)

10 Burpees over the Bar

400m Run