CrossFit Salem South – CrossFit

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1: Squat Warm Up (No Measure)

Row 500m

2 rounds:

20 Leg Swings

Lunge down (with twist)

Butt-kickers back

10 Goblet squats w/hold

High Kicks down

Spiderman crawl back

2: Metcon (Weight)

Every 90 seconds for 10 rounds:

4 back rack lunges

4 back squats
Target weight is 40-50% 1RM back squat

3: Metcon (AMRAP – Reps)

EMOM 16:00

Odd: Max calories on the rower

Even: Max wall ball shots (20/14#)
Scale WB as needed. Score = total calories + total wall ball shots.