CrossFit Salem South, CrossFit West Salem – Home WOD

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1: General Warm Up 3 (No Measure)

500m Row

3 rounds of:

10 Kip Swings

banded side shuffle D&B

10 slow squats with 3 sec pause

10 push ups with downward dog finish
sub row for 400m run

2: Metcon (AMRAP – Reps)


4 rounds of 20sec work, 10 sec of rest.


Rest 2 mins


Rest 2 mins


As you improve with this methodology you will see your reps stay constant over the 4 rounds, not necessarily a significant increase in round 1 and drop off in round 4.

3: Metcon (Time)

6 round for time:

10 Power cleans@135/95

20 Pistols

10 Handstand Pushups

Equipment modifications:

Power cleans-DB Cleans with 1 or two DBs

No weights-pick up something from the ground and bring it to support on the shoulder

Pistol-sub for air squats

Handstand pushup- Ab Mats, DB or BB press overhead or pike pushups

4: Metcon (No Measure)

Daily Challenge!!

Front raise with a 10# plate or object for 2 mins.