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 (7×7 AHAP)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

30 Double Unders (90 SU)

20 Calorie row

15 Burpees

10 Strict Pull Ups
scale as needed

RX+ 10 ring muscle ups instead of pull ups.