CrossFit Salem South, CrossFit West Salem – 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: Back Squat (5-5-5-5-5)

3: Metcon (AMRAP – Reps)

AMRAP 4 min

50m Run

10 Goblet Squats (53/35)

Rest 2 min

AMRAP 4 min

8 Burpees

12 KB Swings (53/35)

Rest 2 min

AMRAP 4 min

12 Box Step Ups w/KB (53/35)

8 Push Press w/KB (53/35)
Box Step ups (24/20)

Push Press single arm

*Score is Reps for all 3 Amrap’s combined.

**50m = 5reps