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 (Build to a heavy single (20:00))

squat or power snatch

3: Metcon (AMRAP – Reps)

4x 4:00 rounds:

Rds 1 & 3

Row 20/18 Calories

12 Burpees

Max ball slams (50/30)

Rds 2 & 4

Bike 20/16 Calories

12 Burpees

Max pull ups
score is all ball slams and pull ups combined. Ex:

Rd 1 – 40 balls slams

Rd 2 – 30 pull ups

Rd 3 – 35 ball slams

Rd 4 – 23 pull ups

Total = 127 reps

Basics: 12/10 cal row/bike

Int: 16/14 Cal row, 16/13 cal bike

Adv: as written

Rx+: Sub pull ups for bar muscle ups. Each BMU = 5 pull ups