CrossFit Salem South – CrossFit

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1: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

Bike 12/10 Calories

50 Heavy Single Unders

12 American Kettlebell Swings (70/53)

Rest 5:00

AMRAP 15:00

Plate carry 100m (45/35# plate)

8 Burpees – jump onto the plate

16 Thrusters (45/35# bar)
add rounds and reps togethor, plate carry = 10 reps. Scale as needed.