CrossFit Salem South – CrossFit

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1: Metcon (No Measure)

Every 90s for 10 rounds:

A. 10 Pull Ups or Muscle Ups (3 bar/2 ring)

B. 6 Devils Press (35/25s)
Scaling options for pull ups:

Ring Rows, seated pull ups, banded pull ups, kip swings

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

9 Power Cleans (135/95)

7 Burpees over the bar

9 Cal Bike/Ski

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