CrossFit Salem South – CrossFit
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