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: Snatch (20:00 to work up to a heavy single)
3: Metcon (Weight)
10 rounds, 2:00 each round to complete:
3 Snatch
10 Burpees over the bar (bar facing for Rx)
score is weight used for the snatch. Recommended weight is 70-80% of the weight found in part 1
Basics: 6 burpees
Int: 8 burpees
Adv: as written