CrossFit Salem South – CrossFit

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1: Shoulder Press (5×3@50%, 5×2@75%, 5×1@Max)

record max

2: Metcon (AMRAP – Reps)

4 Rounds, 1:00 each station for max reps: 20:00 WOD

1. Bike for calories (ea counts as 2 reps)

2. Russian Kettlebell Swings (53/35#)

3. Sit Ups

4. Ball Slams (50/30)

5. Rest 1:00
Scale as needed. Rx+ = 70/53 KB, 70/50 Slam Ball. GHD sit ups (only if you do these regularly)