CrossFit Salem South – CrossFit

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1: Back Squat (EMOM 15 – 2 reps per min )

5 rounds to build, maintain for the last 10 rounds. substitute front or overhead squat as needed

2: Metcon (AMRAP – Rounds and Reps)

4 Rounds for time: (15:00 CAP)

15 Wall Ball Shots (20/14#)

Row 15 Calories

30 Lunges (20/14# added)

Row 15 Calories
Rx+ 10 WBS @ 30/20#