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: Clean (EMOM 14:00 1 Clean + 6 burpees over bar.)

Basics: 2-4 Burpees

Int/Adv: 6 Burpees

3: Metcon (Time)

Complete 5 rounds for time:

25 Double Kettlebell Deadlift (70s/53s)

20 Calories on the Ass Bike

15 Handstand Push Ups
Basics: 3 rounds

Int: 4 rounds

Adv: as written