CrossFit Salem South – CrossFit

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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.