CrossFit Salem South, CrossFit West Salem – Home WOD

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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.