CrossFit Salem South – CrossFit
1: Metcon (Weight)
Every 90 seconds for 10 rounds complete:
2 Deadlifts (75%) + 6 weighted box step ups (20″)
add weight of the step up to the DL for total weight
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
Run 200m
20 Squats
15 Dumbbell Cleans (1x 50/35)
10 Burpees
scale as needed. Rx+ = 10 handstand push ups instead of the burpees every other round.