CrossFit Salem South – CrossFit

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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.