CrossFit Salem South, CrossFit West Salem – CrossFit
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 (Time)
4 Rounds, 9:00 each round:
Row 600m
75 Double Unders (150 SU)
35 Box Jump Overs (24/20″)
8 Bar Muscle Ups
Score is total time worked (ex. Rd1 7:02, Rd2 7:35, Rd3 8:10, Rd4 8:20 = 31:07)
Scale bar muscle ups to:
1. Jumping or banded BMU
2. Pull ups (2x)
3. Ring rows (3x)