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:

1. Row 500m, max thrusters (75/45)

2. Bike 30/25 cal, max burpee pull ups

3. Run 400m, max ball slams (50/30#)

repeat
score is total reps after the buy in (run, bike, row). scale as needed.