CrossFit Salem South – CrossFit

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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

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