CrossFit Salem South – CrossFit

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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