CrossFit Salem South – CrossFit

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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.