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, complete for rounds:

Min 1 – Row 16/13 calories

Min 2 – Bike 14/11 calories

Min 3 – Plank 40 sec.
max score = 30 rounds

Basics: 14/10 row, 10/8 Bike

Int: 15/12 Row, 13/10 Bike

Advanced: as written

Rx+: 18/15 Row, 16/13 Bike