CrossFit Salem South, CrossFit West Salem – Home WOD
1: Metcon (Time)
5 rounds
20 KB swings@53/35
100m Single arm KB farmers carry (R arm)
20 Goblet squats
100m Single arm KB framers carry (L arm)
*use same KB/DB for all movements.
KB Swing: https://www.youtube.com/watch?v=mKDIuUbH94Q
Single arm KB farmers carry: https://www.youtube.com/watch?v=cVbg1QgIjwA
Goblet squat: https://www.youtube.com/watch?v=E8wH-qMYjpA