CrossFit Salem South – CrossFit

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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.