CrossFit Salem South – CrossFit

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1: Shoulder Press (5-5-4-4-3-3-2-2-1-1 (record max))

2: Metcon (Time)

Complete for time:

Buy in: 50 Pull Ups

3 rounds of:

Bike 20/17 cal.

20 Box Jump Overs (24/20″)

20 Dumbbell Cleans (2x 50/35)
scale to your abilities.

Beginner: 10/8 reps on the bike, any box, 25/20 cleans

Intermediate: 50/12 cal on the bike, 35/25 cleans

Advanced: As written