CrossFit Salem South – CrossFit

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1: Metcon (Weight)

12 rounds, 90 seconds each round:

Rd1: 10 Burpee Pull Ups

Rd2: 3 Squat Cleans AHAP

repeat, alternate with a partner
scale as needed. Rx+ = strict pull ups and cleans at or over 185/125

2: Metcon (AMRAP – Rounds and Reps)

Choose one of the following options:

A. AMRAP 12:00

Bike 8 calories

12 Lunges

6 Ball Slams (60/40)

B. AMRAP 12:00

Row 10 calories

14 Lunges

7 Ball Slams (60/40)

C. AMRAP 12:00

Run 100m

14 Lunges

7 Ball Slams (60/40)
scale as needed. Rx+ = 70/50 slam balls