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: Metcon (AMRAP – Reps)

10 rounds, 3:00 AMRAP each round, 1:00 rest between:

Alternate between A and B, 5 rounds of each.

A.

8 Pull Ups

12 Wall Ball Shots (20/14)

Bear Crawl 40′ (5 mats out from the rig & back)

B.

10 Russian KB Swings (70/53)

Row 10 Calories

30 Double Unders (90 SU, 60 Heavy SU)
Note: CORE30 classes joiing the noon class: Complete only rounds 1-6

Basics: 10 ring rows, 12/10 WB, 35/26 KB (green/yellow)

Intermediate: banded pull ups, 14/12 WB,

53/44 KB

Advanced: As written

Rx+: Strict pull ups, KB 70/53 American Swings

Scoring:

Part A – 30 reps available (bear crawl = 10)

Part B – 50 reps available per round