CrossFit Salem South, CrossFit West Salem – CrossFit
1: Billy’s Warm Up (No Measure)
3 rounds:
15 cal row
10-15 push-ups
10-15 pull-ups
30 hollow rocks
2: DB or KB Bench Press (5×12)
5 sets of 12 bench press using either Dumbells or Kettlebells. Warmup to first set before counting sets.
2: Metcon (Time)
Chipper
400m Run
42 KB Deadlift (70/53)
42 Toes to Bar
42 Cal Row
400m Run
30 KB Deadlift
30 Toes to Bar
30 Cal Row
400m Run
18 KB Deadlift
18 Toes To Bar
18 Cal Row
400m Run
