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 – 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.