CrossFit Salem South – CrossFit

View Public Whiteboard

1: Metcon (Weight)

Team Battle Series WOD 2 “Hero”

Part 1

0-9 Minutes to establish 3 Rep Max(one athlete lifting at a time)

RX: Overhead Squat(from rack)

Scaled: Front Squat(from rack)

2: Metcon (AMRAP – Rounds and Reps)

Team Battle Series WOD 2 “Hero”

Part 2

9-15 Minutes

AMRAP 6(one athlete working at a time)

9 Ground to Overhead

28 Box Jump Overs

RX: 95/65 and 24/20

Scaled and Masters 55+: 65/45 and 20

Scaled Masters 55+:45/35 and 20