CrossFit Salem South – CrossFit
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.