CrossFit Salem South – CrossFit
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)