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: Bench Press (1-1-1-1-1)

3: Metcon (Time)

7 rounds for time

5 Squat Clean Thrusters@135/95

10 Burpees

20 Cal Row
Basics-75/55 thrusters, 10 cal row

Int-95/65

Rx+ 155/105