CrossFit Salem South, CrossFit West Salem – Home WOD
1: Metcon (No Measure)
Grinder Wednesday
6×5:00 rounds
200m Run
15 Air squats
200m Run
10 Pulllups
200m Run
*This is intended to be a sprint each round. Rest the remaining time in the round after completing the last run.
Scale to complete each round in 3-4 mins.
2: Metcon (Time)
Daily Challenge!!
200 Sit-ups. Every minute, 10 sec hollow hold.