CrossFit Salem South – CrossFit
1a: Back Squat (1RM)
Choose 1 or 2 (time depending), back squat, front squat, or overhead squat to max (20:00)
1b: Front Squat (1RM)
1c: Overhead Squat (1RM)
2: Metcon (AMRAP – Reps)
3 rounds, for max total reps:
90 sec. max calorie Row
Rest/Rotate 30 sec.
90 sec. max Wall Ball Shots (20/14)
Rest/Rotate 30 sec.
12:00 workout
Coaching Notes
Squats: When choosing your 1RM, start with any movement that you have no data in Wodify. Only choose overhead squats if your mobility will let you hold a good overhead position through a full depth squat.
Metcon: Sprint each component, 12:00 total workout time