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: 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