CrossFit Salem South – CrossFit

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1: Metcon (AMRAP – Reps)

EMOM 12:00 (30s on/30s off) for max reps:

– Hang Snatch (135/95)
scale as needed, target is 3+ reps every 30 second round

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

1 Push Up

1 Pull Up

1 Power Clean (135/95)

*increase by 1 rep every round
Scale as needed,

Rx+:

1 Handstanbd Push Up

1 Bar Muscle Up*

1 Clean (165/115)

*Bar muscle ups stop increasing at 3 per round.