CrossFit Salem South – Free Basics WOD
1: Pull-ups (12 min)
Scaled – 5×5 Banded Pull-ups
Intermediate – 5×5 Strict
Advanced- 5×5 weighted
12 minutes to complete 5 sets
2: Metcon (AMRAP – Reps)
AMRAP 5 min
10 KB Deadlifts
8 Box Jumps
6 Push-ups
Rest 2 minutes
AMRAP 4 min
12 KB Swings
10 Sit-ups
Rest 2 minutes
AMRAP 3 min
Max Wall Balls
