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 (AMRAP – Rounds)

9 rounds, 3:00 each:

Rd 1. Run 400m

Rd 2. 15 Thrusters (135/95)

Rd 3. 25 Toes to bar (40 Sit Ups)
Basics: 2:00 of work, 1 minute rest each round.

Int: 95/65, 4 sit ups

Adv: as written