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: 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