CrossFit Salem South – CrossFit

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1: Back Rack Lunge (8 Rds- 2:00 ea: 2 Back Squats + 4 Back Rack Lunges)

AHAP each movement, change weight for the lunges as needed. Score is the sum of BS and Lunges weight.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

Bike 10 Calories

10 Wall Ball Shots (20/14#)

10 DL Sumo High Pulls (1x KB 53/35)
scale as needed,

Rx+: AMRAP 13:00

Bike 8 Calories

8 DLSHP @ 70/53 KB

8 Wall Ball (30/20 slam ball)