CrossFit Salem South, CrossFit West Salem – CrossFit
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)