CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Metcon (No Measure)

Do one of the WODs you missed during the week!

2.: Metcon (AMRAP – Rounds)

E4MOM 36min

100m Farmer Carry (70/53)

At the beginning of each 4:00

Starting at 0:00

Then complete:

Round 1: 100 Double Unders

Round 2: 3 Rope Climbs

Round 3: 15 Ground to OH (105/75)

Repeat x 3
Scale movements/weight in order to get roughly a 1:1 work/rest ratio.

Example – 100m Carry + 100 DU completed in roughly 2:00 with 2:00 rest