CrossFit Salem South – CrossFit

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1: Metcon (Weight)

EMOM 18:00

1 Clean & Jerk
First 8 minutes build to a heavy single, Last 10 minutes stay there. Any kind of jerk or press. If newer to this movement, do 2-3 light reps, less than 30 sec. work.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

4 Burpees

6 Wall Ball Shots (20/14#)