CrossFit Salem South – CrossFit

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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