CrossFit Salem South, CrossFit West Salem – Home WOD

View Public Whiteboard

1: Metcon (AMRAP – Rounds and Reps)

Amrap 25:00

Run 400m

3 rounds of:

5 pull ups

8 Lunges

8 push ups

8 squats
If you can’t do pull-ups do 5 rows DB would be each arm. Can also substitute 5 sit-ups instead of pull-ups.