CrossFit Salem South, CrossFit West Salem – Home WOD

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1: Metcon (Time)

Grinder Wednesday!!!

For time:

1600m run


8 rounds of:

8 Power snatch@115/85

8 Push-ups

8 Toes to Bar


1600m run
Power snatch


Toes to bar

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