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: Press/Push Press Combo (8rds : 2 Press + 2 Push Press Unbroken )
Every 90 sec. 8 rounds
1 rep = 2 press + 2 push press
3: Metcon (Time)
Complete 4 rounds for time:
18 Cleans (115/85)
18/16 Calories on the assault bike
Waiters Walk 100m (2x KB 53/35 low – 44/26 high)
Basics: 3 rounds (75/45 cleans, 15/12 Ass bike cal, light KB)
Int: 95/65 cleans
Adv: as written
Rx+: 6 cleans @ 225/155
