CrossFit Salem South – CrossFit
1: Handstand Push-ups (20:00 skill work)
or handstand walk skill work
2: Metcon (AMRAP – Rounds and Reps)
9 CTB Pull Ups
9 Overhead Squats (115/75)
9 Cal on the bike
scale to any version of a pull up or ring row, scale OHS to front squats or any squat as needed.