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

Min 1: Bike 16/12 Cal

Min 2: 20 Toes to Bar

Min 3: Rest

Min 4: 50 Double Unders

Min 5: 12 Burpees

Min 6: Rest
Basics: 45 on/15 off

Int: 12/8 Cal, 20 knee raise, 100 singles, 8 burpees

Adv: as written

Score is rounds completed with a max of 30