CrossFit Salem South – CrossFit

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1: Bench & Row (10 sets of the complex, combined weight is scored)

Every 2:00 – 3 Bench Press + 3 Barbell Rows
Use supinated grip (underhand on barbell):

https://youtu.be/mTQ_qg37MJk

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

3 Ring Pull Ups (6 ring rows)

6 Box Jump Overs (30/24″)

9 Sit Ups
Scale as needed:

Rx+: AMRAP 12:00

3 Ring Muscle Ups (1 extra ring dip on top)

6 Box Jump overs (36/30″)

9 GHD Sit Ups