CrossFit Salem South – CrossFit

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1: Metcon (Weight)

10 rounds, 90s each round

2 Push Press/Jerk

2 Thrusters
Rx+ = 2 Push Jerk + 2 Thrusters + 2 Overhead Lunges

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

Bike 20 Calories

3 rounds of:

4 Pull Ups

8 Push Ups

12 Lunges
Scale as needed. Rx+ = 3 rounds of: 2 Bar Muscle Ups, 6 Bar facing burpees, 6 Hang Snatch (135/95)