CrossFit Salem South – CrossFit

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1a: Bench Press (5-5-4-4-3-3 then 6×2 AHAP (15:00))

Choose 1a or 1b

1b: Shoulder Press (5-5-4-4-3-3 then 6×2 AHAP (15:00))

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

3 Pull Ups

6 Push Ups

9 Squats

12 Double Unders (24 HSU, 36 SU)

15 Sit Ups
Rx+:

3 Bar Muscle Ups (2 Ring)

6 Burpees over the bar

9 Thrusters (75/55)

36 Double Unders