CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

1: Billy’s Warm Up (No Measure)

3 rounds:

15 cal row

10-15 push-ups

10-15 pull-ups

30 hollow rocks

2: Front Squat (5×10)

Warm up to heavy set of 10. Record heaviest set of 10

3: Metcon (Time)

3 rounds

15 burpees

30 squats

45 sit-ups

200m run