CrossFit Salem South, CrossFit West Salem – Home WOD

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Metcon (Weight)

Build to a heavy complex. Complex is:

3 Deadlifts + 2 Hang Power Cleans + 1 Front squat

Coach Amanda
If limited equipment, do 10-15 sets of complex with heaviest object available. KB(s), DB(s), sandbag, small animal or child.


Hang Power Clean:

Front Squat:

3: Metcon (Time)

United in Movement

Workout #6

For Time:

150 Single-arm Dumbbell Thrusters


5 Lateral Burpees Over-the-Dumbbell

Time-cap: 16min

M: 50 lb. dumbbell

F: 35 lb. dumbbell
Coach Amanda

Movement standards and equipment modifications in link: