CrossFit Salem South – CoreFit 30

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1: Metcon (No Measure)

1. 15 reps seated arm pull backs, 2 DB’s then 30 sec. of pulses

2. 15 Seated DB half presses 30 sec. of 3,2,1 up

3. 12 Kneeling DB tricep extensions then 30 sec. of pulses

4. Accumulate 60 sec. hollow hold

AMRAP 20