CrossFit Salem South – CrossFit
1: Metcon (Weight)
Every 90 seconds for 10 rounds:
3 Power Cleans (AHAP)
6 Pull Ups
Record the weight for the cleans. Partner up as needed. Scale pull ups as needed. Rx+: 2 cleans + 2 Muscle Ups (bar or ring)
2: Metcon (AMRAP – Rounds and Reps)
Complete for max reps: 2:00 rest between
AMRAP 6:00
Row 10 calories
10 Sit Ups
AMRAP 6:00
Bike 8 calories
8 Burpee Box Jumps Overs (20/12″)