CrossFit Salem South – CrossFit

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1a: Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
scaling options:

A. Try to get a round every other min

B. Try 3/6/9 every minute

Choose 1a or workout 1b

1b: Metcon (AMRAP – Rounds and Reps)

AMRAP 30:00

Run 400m / Bike 20/15 calories Alt.

20 Toes to Bar (40 Sit Ups)

20 Box Jumps (24/20″ – 30 step ups)
Run = 20 reps

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