CrossFit Salem South – CrossFit

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1: Metcon (AMRAP – Rounds and Reps)

Basic Version: AMRAP 25:00

Row 500m

10 Push ups

20 Sit Ups

30 Lunges

20 Russian KB Swings

10 Thrusters (1x KB)

Advanced Version: AMRAP 25:00 (Rx+)

Bike 2,000m

10 Burpees over the bar

20 Sit Ups

30 Lunges

20 Russian KB Swings (70/53)

10 Thrusters (95/65)