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: Metcon (Time)
2 rounds
800m run
15 Deadlifts@135/95
5 Bar muscle ups
Then
2 rounds
600m run
10 back squats@135/95
10 chest to bar pull-ups
Then
2 rounds
400m run
5 hang cleans@135/95
15 pull-ups
Rest 3 mins
5 rope climbs
20 shoulder to overhead@135/95
Basics-200m runs, 75/55 barbell, jumping/banded pull-ups and ring rows. Rope lowers.
Int-400m runs, 95/65 barbell, banded MU and pull-ups. 12’ rope climbs.
Adv-as written
RX plus 155/105