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: Hang Snatch (EMOM 16:00, working up to a 1RM)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 11:00

1 Handstand Push Up

1 Wall Ball Shot (20/14#)

1 Burpee onto 2x 45# plates

increase by 1 rep every round