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: 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