CrossFit Salem South – CrossFit

View Public Whiteboard

1-A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30:00

First 10:00 work up to a max Clean, the remaining 20:00 complete the AMRAP:

Bike 8 calories

8 Bar Facing Burpees (over the bar)

8 Cleans @ 50% of todays max

1-B: Metcon (AMRAP – Rounds and Reps)

AMRAP 30:00 (rest 4:00 from 13-17 min)

Bike 8 calories

10 Burpees

12 Kettlebell Swings

14 Squats