CrossFit Salem South, CrossFit West Salem – Home WOD

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1: General Warm Up 4 (No Measure)

Row 500m then 2 rounds of:

30 sec. goblet squat hold (with KB)

10 Squats

20 leg swings each leg

30 sec. lunge stretch each leg

20 Torso twists (with KB)

12 Yoga push ups (hold head through the arms to finish)
sub row for run

2: Metcon (Time)

50 Lungester complexes for time:

Lungester is: with barbell of DBs in front rack, execute 1 lunge step(L), then 1 lunge step(R), then 1 thruster.

Rx-95/65 BB or 2×35/25 DBs

Break up as needed between completed complexes…not in the middle of them.

3: Metcon (AMRAP – Rounds and Reps)


6 Deadlifts@135/95

6 Alternating Pistols

6 Power clean and jerks@135/95

6 Alternating Pistols
Sub with moderately weighted odd-objects.



Clean and Jerk: