CrossFit Salem South – CrossFit

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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