CrossFit Salem South – CrossFit

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1: Upper Body DE (Dynamic Effort) (8 sets )

6 seated Dumbbell shoulder press (2x DB)

6 low ring rows
record total weight of the 2 dumbbells, row from as low a position as possible. 16:00

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

Bike 8 calories

8 Toes to bar

8 Burpee Box Jumps (24/20″)
scale as needed