CrossFit Salem South – CrossFit

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1: Metcon (AMRAP – Reps)

EMOM 16:00

Odd Min : Max Pull Ups

Even Min: Max DB Incline Bench Press
record total reps, 2x 45# plates for the incline.

Rx: Bench (2x 50s/25s)

Rx+ = strict pull ups, DB (70s/35s)

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

50m Weighted Run

8 DB Snatch (50/35)*

16 Sit Ups (or 12 TTB)
Scaling groups:

Basic: 40/20 ball, 12 sit ups

Int: 50/30 ball, 16 sit ups

Adv: 70/50 ball, 12 TTB

Rx+ 100/70 ball,

6 DB Snatch (70/50)

8 TTB with 14/10 Med ball

*Modify to DB clean as needed