CrossFit Salem South – CrossFit

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1: Warm-up (No Measure)

Group Warm Up:

400m Group Jog

Group Stretch

2: Thruster (EMOM 15:00, 2 reps per minute AHAP)

Score is lightest weight used

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

Run 100m (with Med Ball)

10 Wall Ball Shots (20/14#)

6 Burpee Box Jumps (24/20″)
scale as needed