CrossFit Salem South – CrossFit
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:
https://youtu.be/PJpTBj4ilZw
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