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: Back Rack Lunge (10×4 AHAP)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

12 Toes to bar

15 Thrusters (1x DB 50/35)

Bike 18 calories
scale as needed. Rx+ = 6 ring muscle ups instead of the TTB