CrossFit Salem South – CrossFit

View Public Whiteboard

1: Metcon (AMRAP – Reps)

Merry Fitmas WOD! Teams of 3 – complete for reps:

Station 1: AMRAP 12:00

Bike 24 Calories

36 Ball Slams (50/30)

Station 2: AMRAP 12:00

Row 30 calories

30 Burpee Box Jump overs (24/20″)

Station 3: AMRAP 12:00

12 Pull Ups

24 Thrusters (1x DB 50/35)

36 Sit Ups

Rest 3:00 between stations*
* egg nog shot on each rest!