CrossFit Salem South – CrossFit
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)