CrossFit Salem South – CrossFit
1: Clean Complex (build to a heavy single over 18:00)
1 Hang Squat Clean + 2 Front Squats
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:00
Min 1-6
Row 8 Calories
8 Burpee Box Jump Overs (24/20″)
Rest 2:00
Min 9-14
8 Bike 8 Calories
8 Toes to bar
scale as needed