CrossFit Salem South – CrossFit

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1: Metcon (Weight)

EMOM 16:00

Odd Min: Bench Press x 4

Even Min: Row 16/14 calories
score is bench press weight. Hit the Cal row for Rx. Int 14/12 cal, Beginner 12/9 cal

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

6 D&B shuttle runs (42′ each length, 84′ total D&B)

12 Dumbbell Snatch (50/35) or 18 DB Cleans (50/35)

12 Dips (Ring or Bar)
Scale as needed. Push ups instead of dips for beginners.

Rx+ = 10 snatches 70/50 DB, 6 Dips from the top of a muscle up