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: 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