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: Back Squat (3-3-3-3-3)

3: Metcon (Time)

10-9-8….3-2-1

Chest to Bar Pull-ups

1-2-3…..8-9-10

Thrusters (95/65)
Basics – 55/35, Ring rows

Int – 75/55, pull-ups

Rx – as written

Rx+ – 135/95