CrossFit Salem South – CrossFit

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1: Swing & Squat (Every 2 minutes for 16 minutes (8 rounds))

EOMOM (add weight used for score)

4 Front Squats

14 Russian KB swings

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

Row 6 Calories

6 Box Jump Overs

6 Ball Slams (50/30)

Row 8 Calories

8 Box Jump Overs

8 Ball Slams

Row 10 calories

… keep adding 2 every round
Beg: 30/20 slam ball

Int: 40/20

Adv: as written

Plus: 70/50