CrossFit Salem South – CrossFit
1: Metcon (Weight)
6 Rounds, 2:00 each round:
3 Deadlifts (target 65-75%)
6 Lunges (any object for weight)
score is weight of all object combined. Use med balls, slam balls, or dumbbells/kettlebells to add weight.
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
5x D&B shuttle runs (40′ each length).
20 KB Goblet Squats (53/35)
20 American KB Swings (53/35 – Blue/Green)
scale as needed