CrossFit Salem South, CrossFit West Salem – Home WOD

View Public Whiteboard

1: Metcon (No Measure)

Lower Body Strength Building (add weight if possible)

EMOM 14:00

Odd Min: 6 Tempo Squats 3 sec. descent)

Even Min: 12 lunges

2: Metcon (Time)

Metabolic Conditioning

8 Rounds for time:

10 Sit Ups

8 Thrusters (grab a light object 10-20 lbs.)

6 Burpees

Sec 30 sec.
Pick a level or change as needed

Beginner: 4-6 rounds, 1 min rests

Intermediate: 6-8 Rounds, 45 sec rests

Advanced: 8 rounds, 30 sec rests

Rx+ 10 rounds, no rests