CrossFit Salem South, CrossFit West Salem – Home WOD

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1: Metcon (AMRAP – Reps)

United in Movement

Workout #7

10 Min / As Many Reps As Possible

2-4-6-8… etc…

Single-arm Alternating Devil Press

30 Double-unders

M: 50 lb. dumbbell

F: 35 lb. dumbbell

2: Metcon (Time)

21-15-9

Toes to Bar

Hang Squat Clean@95/65
Sub toes to bar for situps or hanging knee raises.

Odd-object hang squat cleans.

Toes to bar: https://www.youtube.com/watch?v=_03pCKOv4l4

Hang squat clean: https://www.youtube.com/watch?v=DaKC_BEN5bk