CrossFit Salem South – CrossFit
1: Metcon (AMRAP – Rounds)
Every 90 seconds for 10 rounds:
10 Push ups
8 Barbell rows (135/95)
Scale as needed to fit in 60 seconds, 30 sec rest is preferre. Rx+ = 8 HSPU instead of push ups
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:00
10 Pull Ups
15 Russian kettlebell swings (53/35# – blue/green)
Bear crawl D&B (40′ each way)
scale as needed