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)

Every 3:00 for 12 rounds (36:00)

Rd1 – Bike 25/20 calories

Rd2 – 100 Double Unders

Rd3 – 25 Burpees

Rd4 – Plank 2:00

repeat
score is rounds completed, max is 36.

Basics: Work for 2:00, rest for 1:00 each round

Int/Adv: as written

Note: Work has to be completed in 3:00, does not need to be unbroken