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 – Reps)

6 rounds, 5:00 each round (1:00 rest between)

Rd 1: Row 600m, then max burpee box jumps (24/20″)

Rd 2: Run 500m, then max DB Thrusters (1x DB 50/35)

repeat for rounds 3,4,5,6

Score is combined reps of burpee box jumps and thrusters
scale as needed, Rx+ = 70/50# Thrusters