CrossFit Salem South, CrossFit West Salem – Fit WOD

View Public Whiteboard

1: Metcon (AMRAP – Rounds)

EMOM 30:00

Min 1 – row 14/12 calories

Min 2 – 8 burpee box jumps 24/20

Min 3 – 20 sit ups

Min 4 – 10 Thrusters 1x DB 50/35

Min 5 – 20 Lunges
Scale to 30/30 on/off as needed