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: 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