CrossFit Salem South – CrossFit

View Public Whiteboard

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