CrossFit Salem South – 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: Clean (EMOM 20:00 (odd – 2 cleans, even – 20 squats )

3: Metcon (Time)

Complete for time: (split up anyway)

300 Double Unders

100 Wall Ball Shots (20/14#)