CrossFit Salem South, CrossFit West Salem – CrossFit
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