CrossFit Salem South – CrossFit
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 40:00 (2:00 rounds)
Rd 1: Row for calories
Rd 2: Max Wall Ball Shots (20/14#)
Rd 3: Max Double Unders*
Rd 4: Bike for Calories
Rd 5: Max Russian Kettlebell Swings (53/35 – blue/green)
repeat 4 times = 40:00
scale as needed. If single unders divide the number by 3.
Rx+: Sub these on 2 of the 4 rounds:
Rd 2: Pistols
Rd 5: Handstand Push Ups