CrossFit West Salem – CrossFit

View Public Whiteboard

1: Metcon (Time)

AMRAP: 8min.

80 Double Unders or Single Unders

30 Sit – ups or GHD

Rest 3min:

AMRAP: 8min.

40 Slam ball or sandbag over the shoulder (AHAP)

10 Air Squats

Rest 3min:
Then: (Not for Time)

10 Turkish get – ups *Building in weight (Last 5 reps AHAP record in Wodify)

*1 rep is (one TGU right arm and one TGU left arm)

1: Turkish Get Up (10×1)

10 Turkish get – ups *Building in weight (Last 5 reps AHAP record in Wodify)

*1 rep is (one TGU right arm and one TGU left arm)