CrossFit Salem South – CrossFit

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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