CrossFit Salem South, CrossFit West Salem – Home WOD

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1: Metcon (AMRAP – Rounds)

Metabolic Conditioning


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