CrossFit Salem South – CrossFit

View Public Whiteboard

1: Metcon (Weight)

6 rounds, 2:00 each round: For weight

4 Cleans (AHAP)

8 Weighted Lunges (add any weight)
Score is total weight cleaned and lunged. Both in 2:00

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

Bike 12/10 Calories

12 Ball Slams (50/30)

12 Front Squats (95/65)
scale as needed. Rx+ 6 Front Squats 135/95

3: Metcon (AMRAP – Rounds and Reps)

5:00 Clean and disinfect everything you touched