CrossFit Salem South – CrossFit

View Public Whiteboard

1: Metcon (Weight)

EMOM 14:00

Odd: 6 Toes to bar (AHAP)

Even: 6 Standing DB press (AHAP)
Add a med ball to TTB if possible. Score is the sum of all weight used.

2: Metcon (AMRAP – Reps)

9 Rounds, 2:00 each for max reps:

Rd 1 – Bike for Cal

Rd 2 – Dumbbell Hang Snatch (50/35)

Rd 3 – Burpee Pull Ups

repeat 2 more times (18:00 total)
Scaled as needed. Rx+ = 70/50 HS, Burpee Bar Muscle Ups (5 pts for each)