CrossFit Salem South – CrossFit

View Public Whiteboard

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.