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: Deadlift (10×6 @ 65%)

go light if you are signed up for the open and plan to hit that WOD on Friday!

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

2 Dumbbell Cleans (1x 50/35)

2 Wall Ball Shots (20/14#)

2 Sit Ups

Inrease by 2 each round: 2,4,6,8…
2’s – Rd1

4’s – Rd2

6’s – Rd3

8’s – Rd4

10’s – Rd5

12’s – Rd6

14’s – Rd7

16’s – Rd8

18’s – Rd9

20’s – Rd10