CrossFit Salem South, CrossFit West Salem – Home WOD

View Public Whiteboard

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