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 (Time)
200m walking lunge for time
3: Metcon (AMRAP – Rounds and Reps)
Open 17.5(AMRAP style)
AMRAP 15
9 Thrusters@95/65
35 Double Unders