CrossFit Salem South – CrossFit

View Public Whiteboard

1: Back Squat (8×3, 1:15 per round)

Options: Sub another squat or 1RM a squat (front/back)

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

12/10 Cal row or Ski

12 Wall Ball Shots (20/14)

12 Sit Ups
Rx+ Wall Ball Shots 9 reps @ 30/20#, 8 GHD sit ups

3: Metcon (No Measure)

Clean up and wipe down equipment used (5:00)