CrossFit Salem South – CrossFit

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1: Back Squat (5×3 AHAP – 10:00 working time )

2: Metcon (AMRAP – Rounds and Reps)

Max reps in 24:00, every round is 2:00

Rd1: Wall Ball Shots (20/14#)

Rd2: Box Jumps (24/20″)

Rd3: Russian KB Swings (53/35)

Rd4: Bike for calories

repeat 3x
scale as needed.

Rx+ = 70/53 KB, 30/20# Wall Ball, 30/24″ Box