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 and Reps)

Teams of 2, AMRAP 30:00

100 Double Unders

30 Cal Ski Erg

4x 100m runs

10 tire flips (or 30 KB Swings 53/35)

30 Burpee box jumps (24/20″)
one person working at a time, split reps anyway. Use one Erg for your team, if occupied then row.