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 (Weight)
Every 2 minutes for 10 rounds complete:
– 3 hang snatch AHAP
– 5 strict pull ups
– 7 burpees
Score is lightest snatch weight. Modify pull ups as needed, Rx+ sub 3 ring or bar muscle ups
3: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
12 min time cap. Basics start at 40s. 3:1 single unders, 2:1 heavy rope