CrossFit Salem South – CrossFit
1: Metcon (Weight)
EMOM 14:00 (4 Min to build, 10 min to maintain)
Complex of:
1 Thruster
2 Push Press
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:00
Run 100m
8 Burpee Pull Ups
8 Ball Slams (50/30)
Scale as needed. Sub 45 sec. Row/Ski/Bike. Rx+ is 6 Ball Slams @ 70/50 and 3 burpee muscle ups