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: 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