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: Press – Seated (10×3)
From a seated position, press from shoulders to overhead (either from front rack or behind the neck)
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 17:00
Row 12 Calories
12 Lunges (1x DB 50/35)
12 Snatch (1x DB 50/35)
12 Burpees