CrossFit Salem South – CrossFit
1: Warm-up (No Measure)
Before Class
1000m Bike
500m Row or 500m ski
With Class
D&B Side shuffle
D&B Lunge w/twist
D&B Butt kickers
D&B High Kicks
D&B Bear Crawl
Banded Pass throughs + Pull Aparts
10 HR Burpees
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 30:00
400m Run
15 Hand Release Burpees
15 Pull Ups
15 Dumbbell Snatch (50/35)
15 Box Jumps Overs (24/20)
Rx+ sub 7 Bar MU for 15 pull ups.