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: Shoulder Press (7×7 AHAP )

same weight for all

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

Run 100m

14 Cleans (2x DB 50/35)

14 Push Ups
Scale dumbbells as needed

Rx+ Sub HSPU for push ups