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: 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