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: 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.