CrossFit Salem South – CrossFit

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1: Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

2: Metcon (AMRAP – Rounds and Reps)

Substitute Metcon:

AMRAP 20:00

8 Pull Ups

8 Thrusters (95/65)

Bike 8 Calories

Run 100m
If you are not signed up for the open this may be a better WOD for you.