CrossFit Salem South – CrossFit

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1: Metcon (AMRAP – Reps)

9 rounds, 4:00 each round:

Rd 1/4/7 – EMOM Bench Press, 3 reps per min AHAP

Rd 2/5/8 – Ski Erg Max Cals in 3:00, rest 1:00

Rd 3/6/9 – AMRAP 3:00, rest 1:00

10 Renegade Rows (2x DB 35/25)

10 American KB Swings (53/35#)
Score is (bench press weight used)*3 + all the reps/cals. Scale as needed.

2: Metcon (No Measure)

5:00 clean and wipe down everything