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
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.