CrossFit Salem South, CrossFit West Salem – Fit WOD

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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)