CrossFit Salem South, CrossFit West Salem – Fit WOD
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.