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: 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