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: Press/Push Press Combo (8rds : 2 Press + 2 Push Press Unbroken )

Every 90 sec. 8 rounds

1 rep = 2 press + 2 push press

3: Metcon (Time)

Complete 4 rounds for time:

18 Cleans (115/85)

18/16 Calories on the assault bike

Waiters Walk 100m (2x KB 53/35 low – 44/26 high)
Basics: 3 rounds (75/45 cleans, 15/12 Ass bike cal, light KB)

Int: 95/65 cleans

Adv: as written

Rx+: 6 cleans @ 225/155