CrossFit Salem South – CrossFit

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1: Metcon (No Measure)

Group Warm Up:

A. Name Game

B. Low intensity, 2 rounds:

Partner 1: Row 250m

Partner 2: Burpees

switch (each person rows twice)

2: Shoulder Press (EMOM 12:00, 3 reps per minute AHAP)

3: Metcon (AMRAP – Reps)

4 rounds for max reps:

4:00 each round, 1:00 rest/rotate

Rounds 1 & 3: Row 750m/650m then max burpees

Rounds 2 & 4: Bike 25/20 calories then max pull ups
Basics: row 2:00, burpees 2:00 (rd 1,3) Bike 2:00, ring row 2:00

Intermediate: 700m guys/600m ladies, assisted pull ups

Adv: 750m guys/650m ladies, pull ups

Rx+: sub bar muscle ups for pull ups

Score = sum of all reps after the row/bike