CrossFit Salem South, CrossFit West Salem – Home WOD
1: Metcon (Time)
If you have a rower do this workout:
Complete for time:
1000-900-800..100m Row super set with
50-45-40… 5 Thrusters (light object)
to scale start at 500m and 25 Thrusters
2: Metcon (Time)
If you don’t have a rower do this
Complete for time: (split anyway)
100 Jumping Jacks
150 Sit Ups
200 Box Step Ups
Run/walk 2 miles
3: Metcon (Time)
If you have a barbell do this
Complete for time: (Split anyway)
100 Deadlifts (135/95)
50 Burpees over the bar
100 Sit Ups