CrossFit Salem South – CrossFit

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1: Weighted Box Jump (100 step ups for max weight in 15:00 )

Step ups! base box height on your height. Over 6′ use 24″, under use 20″. Use any weight: barbell, slam ball, dumbbells, small animal, basket of peaches, etc

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

Row/Ski 20 calories (bike 15 cal)

12 DB Snatches (50/35#)

12 Push Ups

24 Squats
Rx+ add 12 HSPU every round