CrossFit Salem South – CrossFit

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1: Warm-up (No Measure)

Before Class:

1. 500m Row

2. 1000m Bike

3. Stretch/Mobilize

With Class:

D & B bear crawls then

10 burpees

20 jumping jacks

10 burpees

20 jumping jacks

banded pass throughs/pull aparts

2: Metcon (AMRAP – Reps)

EMOM 16:00

Odd Min: Max calories (rower)

Even Min: Max BW Bench Press
Score is total calories + reps

BW = body weight for Rx (scale to 1/2 BW or 3/4 BW as needed)

3: Metcon (Time)

Complete for time

12-9-6-3 reps of:

Bar Muscle Ups

Cleans 165/115
scale cleans as needed and BMU to pull ups (2:1)