CrossFit Salem South – CrossFit
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)