CrossFit Salem South – CrossFit

View Public Whiteboard

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