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: Dumbbell Bench Press (6×10 AHAP)

2x DB Bench Press
Accessory work: 6×6 inverted rows with 2 sec. pause and at the top. Underhand grip: https://youtu.be/q9w2PZD8ygc

3: Metcon (Time)

10 rounds for time:

3 Ring Muscle Ups

10 Dumbbell Snatch (50/35)

Run 100m
Basic: 6 -8 runds, 6 Seated pull ups instead of MU.

Int: 6 pull ups or 3 banded MU.

Adv: As written