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: 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