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: Shoulder Press (5 x 7 @ 60% (Every other 90s))
5 Rounds:
7 Shoulder Press AHAP (90s)
14 Ring rows (90s)
3: Metcon (Time)
Chipper for time:
15 Bar Muscle Ups
30 Burpees
100 Sit Ups
30 Burpees
15 Bar Muscle Ups
Basics: 15-20-60-20-15 sub assisted pull ups
Int: 15-25-80-25-10 sub assisted pull ups
Adv: as written
