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: Bench Press (30 reps AHAP (20:00))
3: Metcon (AMRAP – Rounds and Reps)
Complete for time
10 rounds of:
7 Hang Snatch (115/75)
7 Burpees over the bar