CrossFit Salem South – CrossFit

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1a: Handstand Push-ups (EMOM 10:00 30/30)

or practice handstand walking. If you need to increase overhead strength then do WOD 1b.

1b: Shoulder Press (EMOM 10:00 10×3 AHAP)

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

1 Thruster (95/65#)

1 Bar Facing Burpee

1 Sit Up

* Increase by 1 every round
scale as needed. Rx+ 135/95#