CrossFit Salem South – CrossFit

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1: Snatch Overhead Squat Combo (8 sets, every 90 seconds )

2 Hang Snatch + 2 Overhead Squats (or lunges)

2: Metcon (AMRAP – Reps)

8 rounds, 2:00 each round: Choose one:

A.

Even Rds – Row for max calories

Odd Rds – 8 Push Ups, 8 Lunges (w/med ball 20/14)

B.

Even Rds – Bike for max calories

Odd Rds – 6 Pull Ups, 6 Devils Press (2x 35s/2x 25s)