CrossFit Salem South – CrossFit
1: Benchy Rowerson (10×6 Bench + 10×6 DB Row (3 ea arm))
DB Bench Press & DB Row
Dynamic Effort Upper Body Day
Add total weight of DB used
10x 2:00 rounds
2: Metcon (AMRAP – Reps)
AMRAP 9:00
3:00 for max burpees
3:00 for max pull ups
3:00 for max burpee pull ups