CrossFit Salem South, CrossFit West Salem – Home WOD
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