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: 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