CrossFit Salem South – CrossFit
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