CrossFit Salem South – CrossFit

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1: Metcon (Weight)

12 rounds, 90 sec each round for max weight:

Rd 1 – 5 Bench Press AHAP

Rd 2 – Max pull ups (Rx+ muscle ups – ring or bar)

repeat
score is bench weight used + 1 lb for every pull up or 5 lb. for every muscle up

2a: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

Bike 12/10 calories

10 Devils Press (35/25s)
Choose either 2a or 2b

2b: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

Ski 12/10 calories

10 Devils Cleans (35/25s) – not overhead