CrossFit Salem South, CrossFit West Salem – Fit WOD

View Public Whiteboard

1: Metcon (Weight)

10 rounds for weight:

4 Dumbbell Snatches (1x DB)

4 Dumbbell Overhead Lunges
scale to the heaviest weight you can lift safely.

2: Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.