CrossFit Salem South – CrossFit

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1: Warm-up (No Measure)

Group 400m run, banded upper body prep, 10 push ups with yoga stretch

2: Metcon (AMRAP – Reps)

8 rounds, 2:00 each: Complete

Row 12/9 Cal

Max Bench Press @ BW/0.75BW
score is total Bench press reps, scale as needed

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 11:00

8 Push Press (95/65)

8 Barbell rows (95/65)

16 Sit Ups
Basics: 65/45

Int: 75/55

Adv: as written

Rx+: 115/85

Barbell row: https://youtu.be/I-qgwlP0J90