CrossFit Salem South – CrossFit
1: Metcon (Weight)
Every 45 seconds for 16 rounds:
Rd 1. Bench Press x 2 AHAP
Rd 2. Plank
repeat
Rx+ plank = weight on back, add weight to bench press weight for total
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
Bear Crawl D&B
8 Wall Ball Shots (20/14#)
12 Ring Rows
D&B = Down and Back, 24′ length each direction, 48′ total each round. Rx+ add 25/20# dumbbells to the bear crawl. Sub 2 ring muscle ups for ring rows and 30/20# wall ball.