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: Lunger Games (Set a clock for 10x 3:00 intervals)

10 Rounds: 6 BR Lunges + 200m Run (AHAP)
BR = Back Rack

Score = lightest weight used

3: Metcon (AMRAP – Reps)

Death by Sit Ups (Start at 12, add 2 every minute)
record the reps of the last complete round (ex: 26 if you completed 26 sit ups in a minute but could not get 28)