CrossFit Salem South – CrossFit

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1: Metcon (Weight)

Every 90s for 8 rounds:

4 Shoulder to Overhead (Dynamic Effort = less than 75%)

4 Barbell Rows (same bar/weight)

2: Metcon (AMRAP – Reps)

EMOM 20:00 – Complete for max reps

Min 1: Max rounds of 5 Pull Ups + 5 Dumbbell Cleans (2x 50/35s)

Min 2: Rest

Min 3: Max rounds of 6 Burpees + 8 Toes to bar

Min 4: Rest

… repeat 4 more cycles
Teams of 2 to share equipment for big classes. Scale as needed.