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: Overhead Squat (20×1 building to a heavy single – 30:00)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

12 Slam ball over shoulder (50/30)

6 Burpee Box Jump Overs (20″)
Basics: 30/15

Int: 40/20

Adv: as written