CrossFit Salem South – CrossFit
1: Back Rack Lunge (20×2 in 15:00)
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:00
4x Run D&B (100/70# slam ball, 36′ each length)
12 Cal Bike
16 Wall Ball Shots (20/14#)
scale as needed. Rx+ 30/20# WB 12 reps