CrossFit Salem South, CrossFit Salem West – CrossFit

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1: 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: The CrossFit Total (Total Weight)

30 min.

3: Metcon (AMRAP – Reps)

Every 30 sec. for 10:00

– 2 Handstand Push Ups
Score is reps: max is 40 for Rx.

Rx+ is 1 strict HSPU + 2 kipping every 30 sec. Max score is 60.