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: Hang Snatch (EMOM 14:00. 1-4 reps per min)
Basics: 4 light reps per min
Int: 2-3 med weight reps per minute
Adv: 1 heavy rep per min
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:00
6 Snatch (95/65)
6 Burpees over the bar
6 Toes to bar
Basics: 65/35 Snatch. 12 sit ups.
Int: 75/45
Adv: as written
Rx+: 135/95 Snatch, Sub ring muscle ups for toes to bar