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: Back Squat (3-3-3-3-3)
3: Metcon (Time)
10-9-8….3-2-1
Chest to Bar Pull-ups
1-2-3…..8-9-10
Thrusters (95/65)
Basics – 55/35, Ring rows
Int – 75/55, pull-ups
Rx – as written
Rx+ – 135/95
