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 40:00 – teams of 2

Row 1,000m

200 Double Unders (400 SU, 300 HSU)

20 Tire Flips

50 Toes to bar (100 sit ups)
If unable to flip the tire individually then flip as a team