CrossFit Salem South, CrossFit West Salem – CrossFit

View Public Whiteboard

1: Billy’s Warm Up (No Measure)

3 rounds:

15 cal row

10-15 push-ups

10-15 pull-ups

30 hollow rocks

2: Rope Climb (10:00 skill session)

3: Metcon (AMRAP – Rounds)

EMOM 30:00

Min 1: 3 rope climbs

Min 2: 15 Wall Ball Shots (20/14)

Min 3: 15 Toes to bar

Min 4: 15 Push Ups

Min 5: Rest
Basics: 1 rope climb or 2 rope lowers

Int: 2 rope climbs or 4 rope lowers

Adv: as written

Rx+: 20 WBS, 20 Push Ups