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: DB or KB Bench Press (5×12)

5 sets of 12 bench press using either Dumbells or Kettlebells. Warmup to first set before counting sets.

2: Metcon (Time)

Chipper

400m Run

42 KB Deadlift (70/53)

42 Toes to Bar

42 Cal Row

400m Run

30 KB Deadlift

30 Toes to Bar

30 Cal Row

400m Run

18 KB Deadlift

18 Toes To Bar

18 Cal Row

400m Run