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 (AMRAP – Reps)
EMOM 16:00
Odd: Max bar dips
Even: Max ring pull ups
Dip technique: https://youtu.be/KoZzFm3BxEM
Ring Pull Ups: https://youtu.be/dhalIpVGju0
Basics: Jumping bar dips, banded dips, or push ups + ring rows
Int: Jumping bar dips or banded dips + jumping ring pull ups
Ad: as written (strict dips and pull ups)
Rx+: ring muscle ups every minute, one unbroken set every minute.
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:00
Bike 14/11 cal
14 Dumbell Cleans (2x DB 50/35s)
11 Toes to bar (22 Sit Ups)
scale DB weight as needed