CrossFit Salem South – CrossFit
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