CrossFit Salem South – CrossFit
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