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 (Time)

Teams of 2, AMRAP 30:00

Row 30 Calories

30 Box Jump Overs (24/20″)

Bike 30 Calories (Ski Erg back up)

30 American KB Swings (53/35)
scale as needed