CrossFit Salem South – CrossFit

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1: Incline Press and Pulls (Alt: 8 Incline Dumbbell Press, 6 Strict Pull Ups)

EMOM 16:00
Incline the bench with 2x 45 plates under one bench leg. Min 1 = DB Bench, Min 2 = Pull Ups, repeat. Record total DB weight.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00 (pick one)

A. Bike 8 calories, 8 Burpees, 8 Sit Ups

B. Row 10 calories, 10 Burpees, 10 Sit Ups
Rx+ = Toes to bar instead of sit ups