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: Bench Press (4×4 (70%), 3×3 (80%))

3: AMRAP 18:00 (AMRAP – Rounds and Reps)

Bike 12/9 Calories

3 rounds of the complex:

4 Barbell Push Ups (115/75)

3 Power Cleans

2 Push Press
adjust weight as needed

Rx+ 155/105