CrossFit Salem South – 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: 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