CrossFit Salem South, CrossFit West Salem – Home WOD

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1: Metcon (AMRAP – Reps)

United in Movement

Workout #5

Every 4 min (3min on + 1min rest) for 5 rounds of:

21/21 Alternating Lunge Jump

15/15 Single-Arm DB Floor Press

9 Reverse Burpees

In remaining time within the 3min window: Max Broad Jumps | 4ft for men, 3ft for women

Rest 1min between rounds

M: 50 lb. dumbbell

F: 35 lb. dumbbell
https://unitedinmovement.org/workouts/