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: Deadlift (10×3 AHAP @ 65-75%)

10 glute kick backs between sets (5 each leg)

https://youtu.be/h4439IQFAqI

3: Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 16:00

Row 20 calories

20 Box Jump Overs (24/20″)

20 Toes to Bar