CrossFit Salem South – CrossFit

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1: Metcon (Weight)

8 Rounds for weight, 90s each round:

– 8 Ring Dips

– 8 Dumbbell Rows
Use BW as weight for ring dips. Sub bar dips or push ups as needed. Scaled ring/bar dips use bands.

2: Metcon (Time)

Complete for time:

80 Cal Row

80 Toes to Bar

80 Burpees
Beginner: 60s

Int: 70s

Adv: 80s

Rx+: 100s chipper style