CrossFit Salem South – CrossFit

View Public Whiteboard

1: Warm-up (No Measure)

Before Class:

1000m Row

2000m Bike

With Class:

Instructors choice

2: Metcon (AMRAP – Reps)

EMOM 16:00

Odd Min: Max Hang Clean + Jerk (155/105)

Even Min: Rest
Basics: 75/45

Int: 95/65

Adv: As written

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00, Teams of 2

Bike 40 Calories

40 Ball Slams (50/30)
scale as needed. 1 person working at a time.