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: Snatch Grip Deadlift (10 x 3 @ 100% 1RM)
3: Metcon (Time)
Complete for time:
Lunge 200m
100 Ball Slams (50/30)
Basics: 100m, 75 @ 30/15
Int: 150m, 40/20
Adv: as written
Rx+ add 14/10# med ball to lunge
Your WOD is done when the last person finishes!
