CrossFit Salem South, CrossFit West Salem – Home WOD
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.