CrossFit Salem South, CrossFit West Salem – Home WOD
1: Metcon (Weight)
Strength WOD: (barbell or dumbbell)
Complete 100 deadlifts in 20:00
Technique https://youtu.be/vadTBs2JfNI
2: Metcon (Time)
Metcon: 10 rounds for time
Run 1:00
6 Burpee Tuck Jumps
8 Ground to overhead (Plate or dumbbell)
10 Sit Ups
Burpee Tuck Jumps
https://youtu.be/iE2J1-nRphE