CrossFit Salem South, CrossFit Salem West – CrossFit

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1: Billy’s Warm Up (No Measure)

3 rounds:

15 cal row

10-15 push-ups

10-15 pull-ups

30 hollow rocks

2: Thruster (EMOM 12 min)

Min 1-4: 5 reps

Min 5-9: 3 reps

Min 10-12: 1 rep

3: Metcon (Time)

For time

100 Alt. DB Snatches (50/35)

E2MOM starting @ 0:00

Bear crawl 100ft (50’x2)