CrossFit Salem South, CrossFit West Salem – Home WOD
1: Metcon (AMRAP – Rounds)
Metabolic Conditioning
20 EMOM
Even- Run 200M
Odd- 30 sec plank hold/ 10-15 Burpee. Alt every Odd min
Pick a level or change as needed
Beginner: Even-100m run Odd- 30sec plank/8 burpee
Intermediate: Even 150m run- Odd- 30 sec plank/10 burpee
Advanced: Even 200m run Odd- 30 sec plank/12 burpee
Rx+ Even 200m Run- Odd 45sec plank/ 15 Burpee
Cash Out
3 Round Not For Time
Find something heavy and hold in bear hug position and walk 100M
as soon as you get back, Holding your object in bear huge position do 10 squats