CrossFit Salem South – CrossFit

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1: Swing and Row (50+50 (split anyway))

50 American KB swings (AHAP) + 50 Barbell Rows (AHAP)
add KB weight to the barbell row weight for a total score. Max time = 20:00.

Barbell Row

https://youtu.be/I-qgwlP0J90

American KB Swing

https://youtu.be/vdezTMulJ-k

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

Run 50m with slam ball (50/30)

5 Ball Slams (50/30)

5 Burpees
Beginner: 30/20 slam ball

Intermediate: 40/20 slam ball

Adv: as written

good luck!