CrossFit Salem South – CrossFit
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#)