CrossFit Salem South – CrossFit
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!