CrossFit Salem South – CrossFit

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1a: Bench Press (20 heavy reps in 15:00)

1b: Bent Over Row (EMOM 15:00, 3 per min)

Pick one or both if there is room in the class

2: Metcon (AMRAP – Reps)

AMRAP 14:00

3 rounds of:

6 Devils Press (35/25s)

6 Toes to bar (or 10 sit ups)

Run 100m/Ski-Row 12 cals, Bike 10 cals
run = 10 reps