CrossFit Salem South – CrossFit

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1: BW & Barbells (10×5)

10×5 Bench Press super-set with 10×5 chin ups
record the bench press weight. Pause slightly with chin over the bar each rep, palms facing you. Add bands as needed.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

7 Burpee Box Jumps (24/20″)

14 Ring Rows (back on the floor)

Run 100m
scale as needed