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)

5,000m Assault Bike Funtimes Ride

3: 2k Row (Time)

Max Effort 2k Row

4: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

12 Box Step overs (w/ slam ball)

12 Ball Slams (50/30)