CrossFit Salem South – CrossFit
1: Hang Clean + Shoulder to OH Complex (build to max in 18:00)
Complex of (1 Hang Clean + 1 Shoulder to OH) x 3
2: Metcon (AMRAP – Reps)
EMOM 15:00 (45 sec work, 15 sec rotate)
Min 1: Max Sit Ups
Min 2: Max Pull Ups
Min 3: Max Burpees
Rx+: Bar Muscle Ups. GHD sit ups = 2 reps each. Stagger start to minimize people at pull up bars.