CrossFit Salem South – CrossFit
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