CrossFit Salem South – Free Basics WOD

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1: Pull-ups (12 min)

Scaled – 5×5 Banded Pull-ups

Intermediate – 5×5 Strict

Advanced- 5×5 weighted

12 minutes to complete 5 sets

2: Metcon (AMRAP – Reps)

AMRAP 5 min

10 KB Deadlifts

8 Box Jumps

6 Push-ups

Rest 2 minutes

AMRAP 4 min

12 KB Swings

10 Sit-ups

Rest 2 minutes

AMRAP 3 min

Max Wall Balls