CrossFit Salem South – CrossFit
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