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: 2k Row (Time)

Max Effort 2k Row

3: Metcon (Time)

8 rounds

7 shoulder to overhead@95/65

21 double unders
Basic-45/65, single unders

Int-55/75, single or doubles

Rxd- as written

RX+- 135/95