CrossFit Salem South – CrossFit

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1: Warm-up (No Measure)

Tabata – 8 rounds on the bike (20/10)

banded upper body stretches

lunge stretch

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 35:00

Row 500m

50 Heavy rope single unders

21-15-9 reps of

Thrusters (65/45)

Pull Ups

Rest 2:00
scale as needed. Rx+ = 95/65 and sub 50 double unders.