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: Shoulder Press (5 x 7 @ 60% (Every other 90s))

5 Rounds:

7 Shoulder Press AHAP (90s)

14 Ring rows (90s)

3: Metcon (Time)

Chipper for time:

15 Bar Muscle Ups

30 Burpees

100 Sit Ups

30 Burpees

15 Bar Muscle Ups
Basics: 15-20-60-20-15 sub assisted pull ups

Int: 15-25-80-25-10 sub assisted pull ups

Adv: as written