CrossFit Salem South, CrossFit West Salem – Home WOD
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/