CrossFit Salem South – CrossFit
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