CrossFit Salem South – CrossFit

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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