CrossFit Salem South – CrossFit

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1: Metcon (No Measure)

Pull Up/Bar Muscle Up Skill work (15:00)

2: Metcon (Weight)

EMOM 24:00

Min 1 – 3 Deadlifts AHAP

Min 2 – Row 14/12 calories

Min 3 – 14 Lunges (2x Kettlebells)

Min 4 – 14 Pull Ups
Record the combined weight of the deadlift and both kettlebells. Rx = all reps complete in the minute. Rx+ = 7 Bar muscle ups.