CrossFit Salem South, CrossFit West Salem – Home WOD

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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