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 (No Measure)

Cross over bands – movement prep 10:00

3: Metcon (No Measure)

Bar muscle up skill work 10:00

4: Metcon (AMRAP – Rounds and Reps)

AMRAP 22:00

4 Bar Muscle Ups

20 Sit Ups

40 Double Unders