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: Metcon (Time)
10-1
Power Snatch@115/75
25 Double Unders
1-10
Handstand push-ups
Round 1:
10 Power Snatch
25 DU
1 HSPU
Round 2:
9 Power Snatch
25 DU
2 HSPU
Etc…
Basics-65/45, 2 to 1 single under, DB press
Int-95/65, heavy rope, HSPU on box
Rx-as written
