CrossFit Salem South, CrossFit West Salem – Fit WOD
1: Metcon (AMRAP – Rounds and Reps)
AMRAP 24:00*
5 calorie row
5 squats
5 sit ups
5 pull ups or ring rows
(increase by 1 rep per round)
*Rest 1:00 every 8 minutes (8-9:00, 16-17:00)
AMRAP 24:00*
5 calorie row
5 squats
5 sit ups
5 pull ups or ring rows
(increase by 1 rep per round)
*Rest 1:00 every 8 minutes (8-9:00, 16-17:00)