CrossFit Salem South, CrossFit West Salem – Home WOD

View Public Whiteboard

1a: Metcon (AMRAP – Rounds and Reps)

Workout with 1 Dumbbell and a jump rope:

AMRAP 25:00

16 Dumbbell Snacthes

40 Double Unders or (80 singles)

16 Hand Release Push Ups

20 Lunges with DB
Links to great cheap dumbbells:

Double Under Jump Rope:

Single Under Jump Rope:

Better Quality Ropes:

Ab Mats: For Sit Ups