CrossFit Salem South – CrossFit

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1: Metcon (Weight)

EMOM 12:00

Odd Min: 8 Handstand Push Ups or Push Press

Even Min: 8 Dumbbell Renegade Rows
Scale as needed, record combined weight of the two movements. Use BW for HSPU.

Renegade row:

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

Bear Crawl 36′ D&B

8 CTB Pull Ups

Bike 8 calories

8 Toes to Bar
scale as needed