CrossFit Salem South – CrossFit

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1: Metcon (Time)

Complete for time: (split anyway)

44 Handstand Push Ups

44 Muscle Ups (1/2 Bar, 1/2 Ring)

44 Squat Snatch (155/105)

44 Split Cleans (155/105)

44 Cal on the Bike
Its somebodys Birthday 🙂

Split Cleans pull from the ground and recieve in a lunge rather than a squat.

Scale as needed.

2: Metcon (Time)

Another option if the items in 1. are too advanced:

Complete for time: (split up anyway)

44 Calories on the rower

44 Front Squats (135/95)

44 Calories on the Bike

44 Cleans (135/95)

44 Pull Ups

44 Push Ups

88 Sit Ups