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: Lunger Games (Set a clock for 10x 3:00 intervals)
10 Rounds: 6 BR Lunges + 200m Run (AHAP)
BR = Back Rack
Score = lightest weight used
3: Metcon (AMRAP – Reps)
Death by Sit Ups (Start at 12, add 2 every minute)
record the reps of the last complete round (ex: 26 if you completed 26 sit ups in a minute but could not get 28)
