CrossFit Salem South, CrossFit West Salem – Home WOD
1: Metcon (Time)
Grinder Wednesday!!!
For time:
1600m run
then
8 rounds of:
8 Power snatch@115/85
8 Push-ups
8 Toes to Bar
then
1600m run
Power snatch
https://www.youtube.com/watch?v=TL8SMp7RdXQ
Push-up
https://www.youtube.com/watch?v=_l3ySVKYVJ8
Toes to bar
https://www.youtube.com/watch?v=_03pCKOv4l4
Scale weight or modify object on Snatch. Pushups from knees or on box. Hanging knee raises or situps for toes to bar.
2: Metcon (Time)
Daily Challenge!!
100 Air squats for time