CrossFit Salem South – CrossFit

View Public Whiteboard

1a: Bench Press (EMOM 10 min – 30 on/off Max reps @ BW)

set weight at BW or somethng you can press 5+ times on initial rounds

1b: Shoulder Press (EMOM 10 min – 30 on/off Max reps @ 1/2 BW)

Choose 1 – A or B lifting

2: Metcon (Time)

Complete for time, split anyway (20:00 max)

Row/Ski 100 calories

100 Sit Ups/Toes to Bar