CrossFit Salem South – CrossFit
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.