CrossFit Salem South – 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: Metcon (Weight)
EMOM 16:00
Odd Min: 1 Press + 2 Push Press (AHAP)
Even Min: 15 Russian Kettlebell Swings (AHAP)
Add the kettlebell weight to the Press/Push Press weight.
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:00
7 devil press (2x DB 50s/35s)
14 toes to bar
28 double unders
devil press : https://youtu.be/SQ5EgU4R3gw
scale as needed