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: Deadlift (10×3 AHAP @ 65-75%)
10 glute kick backs between sets (5 each leg)
https://youtu.be/h4439IQFAqI
3: Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 16:00
Row 20 calories
20 Box Jump Overs (24/20″)
20 Toes to Bar
