CrossFit Salem South, CrossFit West Salem – Home WOD
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