CrossFit Salem South – CrossFit

View Public Whiteboard

1: Metcon (Time)

EVeryday Warrior WOD3

teams of 2

RX

For Time: 20-Minute Cap

60/50 Calorie Row

50 Wall Ball

40 Chest to Bar

20 Devils Press 50/35

40 Chest to Bar

50 Wall Ball

60/50-Calorie Row

30 Ring Muscle Up

VARIATIONS

RX (Ages 16-54)

Male:

20lb. Wall Ball to 10-ft. target,

50lb Devil Press

Female:

14lb. Wall Ball to 9-ft. target

35lb Devil Press

Masters 55+

Male:

20lb. Wall Ball to 9-ft. Target

Chin over Bar Pull Ups

35lb Devil Press

Chest to Bar

Female:

14lb. Wall Ball to 9-ft. Target

Chin over Bar Pull Ups

20lb Devil Press

Chest to Bar

SCALED

For Time: 20-Minute Cap

60/50 Calorie Row

50 Wall Ball 14/10

40 Sumo Deadlift High Pull

20 Devils Press

40 Sumo Deadlift High Pull

50 Wall Ball

60/50-Calorie Row

30 Pull Ups

Scaled (Scaled Ages 16-54)

Male:

14lb. Wall Ball to 10-ft. target

75lb Sumo Deadlift High Pull

35lb Devil Press

Female:

10lb. Wall Ball to 9-ft. target

45lb Sumo Deadlift High Pull

20lb Devil Press

Scaled Masters 55+

Male:

14lb. Wall Ball to 9-ft. target

55lb Sumo Deadlift High Pull

20lb Devil Press

Jumping Pull Ups

Female:

10lb. Wall Ball to 9-ft. target

35lb Sumo Deadlift High Pull

10lb Devil Press

Jumping Pull ups