CrossFit Salem South – CrossFit

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1: Push Press (10×4 (Every 90s))

target weight 60% 1RM

Plus it up: Add 2-4 strict pull ups every round

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

Buy in: 50 Pull Ups

30 Double Unders (3:1 SU, 2:1 HSU)

10 Wall Ball Shots (20/14#)
Beg: 40 ring rows

Int: 40 pull ups

Adv: as written

Plus: CTB Pull Ups