CrossFit Salem South – CrossFit

View Public Whiteboard

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 (Time)

Partner Wod

2 person team

200m run with DB

100 Single Arm DB Thrusters@50/35

200m run with DB

100 sit-ups

200m run with DB

100 lunge steps with DB

200m run with DB

100 Single Arm DB Thrusters@50/35

200m run with DB
One person working at a time. Split work as needed. Runs are together.