CrossFit Salem South – CrossFit
1: Back Squat (10×2 w/3 sec pause at bottom)
Target weight is approx 50-60% 1RM. Make sure its an active pause, stay engaged in the core and don’t relax and bottom out.
2: Metcon (AMRAP – Reps)
AMRAP 15:00
1 Pull Up
1 Push Up
1 Squat
* increase by one each round until 10 and then:
AMRAP remaining time:
Burpee Box Jumps (24/20″)
Score is only burpee box jumps