CrossFit Salem South – Fit WOD
1: Metcon (AMRAP – Rounds)
E3MOM for 36 Min
Round 1: 400m Run
Round 2: :45s KB Front Rack hold/:45s KB OH Hold (X2)(AHAP)
Round 3: 500m Row
Round 4: :90s Plank
Every 3 minutes on the minute complete work and rest remainder of time.
Round 2 – using 2 Kettlebells begin by holding both in a front rack position for :45 seconds. Then press overhead and hold for another :45 seconds then rest. Go as heavy as possible.