CrossFit Salem South, CrossFit West Salem – Home WOD
1: Metcon (Weight)
Barbell WOD: EMOM 14:00
– 2 Cleans (AHAP)
– 2 Lunges
record weight used
2: Metcon (Weight)
Dumbbell WOD: Every 90s for 10 rounds
– 6 Cleans
– 6 Lunges
record total weight of the dumbbells used
3: Metcon (AMRAP – Rounds and Reps)
Conditioning WOD: AMRAP 16:00
20 Mountain Climbers
20 Burpee Step Ups (stairs, box, ladder, etc)
20 Sit Ups
20 Push Press (any object)