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 36
10 Alt DB snatch@50/35
15/12 cal echo bike
20 KB swings@53/35
25 double unders
Rest 2 mins between rounds