CrossFit Salem South, CrossFit West Salem – Home WOD

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1: Metcon (Weight)

Strength WOD: 14 rounds, 90 sec. each

A. 5 seated strict press (DB = 10, barbell = 5)

B. Farmers carry or waiters walk 60 seconds

repeat
Use what you have for the 60 second weighted walk. Ideally 1 heavy object (DB/KB/Bucket) low and one lighter high overhead. 30 seconds then switch hands for another 30 seconds, rest 30 seconds. Score is total weight used.

Demo video https://youtu.be/pmeEMSq4Dzo

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

5 Devils press (1 or 2 dumbbells)

30 Double Unders (90 single jump rope)

10 Sumo DL High Pulls (95/65# barbell or 50/35 DB)
Demo video https://youtu.be/pmeEMSq4Dzo