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: Snatch & Clean EMOM 12:00 (EMOM 12 min)

1 Snatch and 1 Clean every minute (one bar). Record the heaviest total weight of both lifts and your progressions to the comments

3: Metcon (Time)

15-9-6

Snatch (135/95)

Bar Muscle Ups (x2 CTB/Pull-ups)
Basics – (75/55)

Int – (95/65)

Rx – as written

RX+ – (155/105)