CrossFit Salem South – CrossFit

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1a: Metcon (AMRAP – Rounds and Reps)

Getting sweaty WOD:

Min 0-13: AMRAP

8 Burpees

Row 12 calories

16 Lunges

Min 17-30: AMRAP

Bike 8 calories

12 Squats

16 Sit Ups
Rest 4:00 in the middle. Choose 1a or 1b depending the level of challenge you want.

1b: Metcon (AMRAP – Rounds and Reps)

Step up your game WOD:

Min 0-13: AMRAP

8 Burpee Box Jumps (24/20″)

10 Front rack lunges (95/65)

12 Cal Row

Min 17-30: AMRAP

10 Thrusters (50/35 DB)

12 Toes to Bar

14 Cal Bike