CrossFit Salem South – CrossFit
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