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: 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