CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

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)