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: Back Squat (9×5 (2:00 per round))

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

Buy in: Bike 50/40 calories

AMRAP remaining time:

20 Front Rack Lunges (95/65)

20 Burpees over the bar
All levels adj. weight as needed

Basics: 30/20 cal

Int: 40/30 cal

Adv: as written