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 (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