CrossFit Salem South – CrossFit

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1: Seated Press & Row Combo (4 Press + 8 Row every 90 sec. x 10)

Seated Barbell Press & Dumbbell Row
Seated barbell press facing the rack, DB row 4 each arm AHAP. Add weight of the barbell to the weight of 1 dumbbell. Ex. 135 seated press + 50’s on the rows = 185#.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 11:00

1 Dumbbell Burpee (DB to shoulder 35/25’s)

1 Pull Up

– increase by 1 rep every round
Scale as needed. Rx+ as follows:

50/35# DBs

Rd 1-5 (sub 1 bar muscle up)

Rd 6-10 (sub 2 BMU)

Rd 11-15 (sub 3 BMU)