CrossFit Salem South – CrossFit

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1: Metcon (Weight)

10 rounds, every 90 seconds:

Rounds 1-5:

7 Front Squats

Rounds 6-10:

5 Overhead Squats

* add weight used for total score

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

Bike 8 calories

10 Box Jump Overs (24/20″)

12 Russian KB Swings (70/53# Orange/Blue)