CrossFit Salem South – CrossFit

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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