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

3: Metcon (AMRAP – Reps)

EMOM 18:00 (30 on/off)

Odd: Strict Pull Ups/Chin Ups (alt rounds)

Even: Bike for Cal
score is reps of pull ups + calories

2: Metcon (Weight)

Complete 30 reps in 15:00 for max weight:

– Clean and Jerk
use one weight all the way through.