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: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

10 Cal row

30 Double Unders

Rest 2:00

AMRAP 9:00

8 Cal Bike

16 Wall Ball Shots (20/14#)

Rest 3:00

AMRAP 8:00

12 Sit Ups

12 Ground-to-overhead (1x DB 50/35)
Scale as needed. To score add total rounds and then total reps.