CrossFit Salem South – CrossFit

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1: Lunge Ladder (EMOM 12:00)

Back Rack Lunge (for weight)
Min 1,2,3,4 = 6 reps per min

Min 5,6,7,8 = 8 reps per min

Min 9,10,11,12 = 10 reps per min

2: Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 18:00

20 Deadlifts (2x DB – 50s/35s)

Bike 20 calories

40 Wall Ball Shots
scale as needed