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: Snatch Grip Deadlift (10 x 3 @ 100% 1RM)

3: Metcon (Time)

Complete for time:

Lunge 200m

100 Ball Slams (50/30)
Basics: 100m, 75 @ 30/15

Int: 150m, 40/20

Adv: as written

Rx+ add 14/10# med ball to lunge

Your WOD is done when the last person finishes!