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 – 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