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: Dumbbell Bench Press (6×10 AHAP)
2x DB Bench Press
Accessory work: 6×6 inverted rows with 2 sec. pause and at the top. Underhand grip: https://youtu.be/q9w2PZD8ygc
3: Metcon (Time)
10 rounds for time:
3 Ring Muscle Ups
10 Dumbbell Snatch (50/35)
Run 100m
Basic: 6 -8 runds, 6 Seated pull ups instead of MU.
Int: 6 pull ups or 3 banded MU.
Adv: As written
