CrossFit Salem South – Fit WOD

View Public Whiteboard

1: Metcon (AMRAP – Rounds and Reps)

Amrap 12:00

Run 100m

8 burpees

8 pull ups (or ring rows)

Rest 4:00

Amrap 12:00

12 Wall ball shots (20/14)

15 sit ups

30 heavy rope single unders