CrossFit Salem South – CrossFit

View Public Whiteboard

1: Metcon (AMRAP – Reps)

EMOM 12:00

Odd: Max Seated DB Press (50/35)

Even: Supine Bar Rows (foot elevated if possible)
Bar rows: https://youtu.be/LifXTvc4r2g

Sated OH DB Press: https://youtu.be/3GFZpOYu0pQ

scale weight as needed

2: Metcon (AMRAP – Reps)

4 Rounds, 1:00 work/30 sec rest for max reps:

1. Bike for calories

2. Burpees

3. Sit Ups
Rx+: Bike, Bar Facing Burpees, Snatch (95/65)

18 total rounds, partner up and stagger start for big classes