CrossFit Salem South – CrossFit

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1a: Overhead Squat (10:00 to build, then EMOM 10:00 (2 reps per min))

1b: Squat Snatch (10:00 to build, then EMOM 10:00 (1 rep per min))

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

Bike 8/6 Cal*

6 Burpee Box Step Overs (with 50/30 slam ball) – 20″
* only if all bikes are taken, row/ski 10 cal (Run 150m)