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: Hang Snatch (EMOM 20:00, 1-3 reps every minute, work to 1RM)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 Handstand Push Ups

100m Farmers carry (2x DB 50/35)
Scale DB’s as needed, Sub Pike HSPU or 15 regular push ups for HSPU.