Thur 9-26-19s

CrossFit Salem South – CrossFit

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1: Bench & Pull (50 DB Bench + 50 Strict Pull Ups (20:00 cap))

Complete for weight
record total weight added to dumbbell bench and pull ups

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

12 American KB Swings (53/35) alt. Thrusters

12 Cal (row or bike)
alt. rounds of KBS and thrusters, scale as needed.