CrossFit Salem South – CrossFit
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