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: 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