CrossFit Salem South, CrossFit West Salem – Home WOD

View Public Whiteboard

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)