CrossFit Salem South – Fit WOD

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1: Metcon (AMRAP – Reps)

Fight Gone Bad CFS style

3 rounds for max reps, 1:00 each station:

Wall Ball Shots (20/14)

Rest/rotate 45 sec.

Sumo Deadlift High Pulls (75/55)

Rest/rotate 45 sec.

Box Jumps (20″for all)

Rest/rotate 45 sec.

Push Press (75/55)

Rest/rotate 45 sec.

Rowing for calories

Rest/rotate 45 sec.