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Thurs 4-16-20H | The West Box

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 with run

2: Snatch Complex (Build to heaviest complex)

Squat Snatch + Hang Squat Snatch + Overhead Squat
No equipment option:

Complete 20 complexes with a KB, DB or odd-object. Moderate load. Scale to power snatch options.


3: Metcon (Time)

For Time:

3 rounds

800m run

20 Overhead squats@75/55

No equipment option: Use PVC pipe, broomstick, rake, rower…


4: Metcon (AMRAP – Reps)

Daily Challenge!!

Hold a plank on all fours. Toss a ball from one hand to the other. As many reps as possible without breaking the plank.