CrossFit Salem South, CrossFit West Salem – Home WOD

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1: Metcon (AMRAP – Rounds and Reps)

Grinder Wednesday!!!


40′ Bear crawl(20′ down, 20’back)

20 Shoulder to overhead@95/65

20 Alternating Lunge steps

20 Pullups

20 Burpees

40 Double Unders(80 singles)


Shoulder to overhead-single or double DB or KB.

No weights, use a moderate weight object, shovel, chair, rock, small child.

Pullups-ring rows or barbell bent over rows

Double unders- Tuck jumps

2: Metcon (Distance)

Daily Challenge!!

Run for 10 mins

Rest 2 mins

Run for 10 mins

Not a sprint, moderate pace. Run from home and stop after 10 mins. Rest in place then hopefully, you are able to run back home in 10 mins….