CrossFit Salem South – CrossFit
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