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 (AMRAP – Rounds)

EMOM 30:00, teams of 2 (one person working at a time)

Min 1: 16 Wall Ball Shots

Min 2: Run 150m (partner A)

Min 3: 30 Sit Ups

Min 4: Run 150m (partner B)

Min 5: 20 Kettlebell Swings (53/35)
scale as needed. Max score = 30 rounds.