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: Overhead Squat (5-5-3-3-1-1)

Warmup to first set of 5

3: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
RX+ – 135/95 & Chest to Bar Pull-ups. For those that can complete “Fran” sub 3 Minutes. Go get it!!