CrossFit Salem South – CrossFit

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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″)