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)

10-1

Power Snatch@115/75

25 Double Unders

1-10

Handstand push-ups
Round 1:

10 Power Snatch

25 DU

1 HSPU

Round 2:

9 Power Snatch

25 DU

2 HSPU

Etc…

Basics-65/45, 2 to 1 single under, DB press

Int-95/65, heavy rope, HSPU on box

Rx-as written