CrossFit Salem South – CrossFit

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1: Metcon (AMRAP – Reps)

Bench Press @ BW/0.66xBW for max reps in 12:00 EMOM 30 on/30 off
Bodyweight (BW) for guys or 0.66 BW for ladies if RX. Scale to less as needed.

2: Metcon (Time)

Complete for time, split anyway (18:00 Max)

500 Double Unders (2:1 HSU)

200 Sit Ups
scale only 2:1 heavy rope

Beginners: 100 Sit Ups + 100 Step ups