CrossFit Salem South – CrossFit
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)