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: Bench Press (1-1-1-1-1)
3: Metcon (Time)
7 rounds for time
5 Squat Clean Thrusters@135/95
10 Burpees
20 Cal Row
Basics-75/55 thrusters, 10 cal row
Int-95/65
Rx+ 155/105
