CrossFit Salem South – CrossFit

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1: Hang Squat Clean (20×1 (10 to build, 10 at heavy))

Alternatives include subbing front squats or power cleans depending on limitations.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00 (rest 3:00 between)

Bike 12/10 Calories

20 Lunges (1x 35/25 DB added)

AMRAP 8:00

Row 12/10 Calories

12 Wall Ball Shots (20/14) +(10x 30/20)
scale as needed