CrossFit Salem South – CrossFit
1: Handstand Push-ups (20 min skill work or 30-50 reps )
or work on handstand walks
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:00
3 rounds of:
Cleans (see chart in comments)
7 Burpees over the bar
9 Cal Bike
1 Round of:
35 Wall Ball Shots (20/14#)
Reps for Cleans each round:
3 @ 185/135
4 @ 165/115
5 @ 155/105
6 @ 135/95
8 @ 115/75
10 @ 95/65
your choice, all Rx 🙂
Note: getting through all 3 rounds of the first thing and the wall ball shots = 4 total rounds.