CrossFit Salem South, CrossFit West Salem – CFS Home WODS
1: Metcon (Time)
30 Dumbbell clean and jerks
*rest 2 minutes
21-15-9
Dumbbell Thrusters
Burpees
*rest 2 minutes
30 Dumbbell snatches
(30 each side if using 1 Dumbbell)
*rest 2 minutes
21-15-9
Dumbbell deadlifts
Pike push-ups
(can do hand release push ups or Handstand push ups)
*Dumbbell weight is your choice!
*For the 21-15-9 you will do 21 DB thrusters, 21 Burpees, 15 DB thrusters, 15 Burpees, 9 DB thrusters, 9 burpees. This will be the same for the 21-15-9 of DB deadlifts and Pike push ups.