CrossFit Salem South, CrossFit West Salem – CFS Home WODS

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1: Metcon (Time)

30 Dumbbell clean and jerks

*rest 2 minutes


Dumbbell Thrusters


*rest 2 minutes

30 Dumbbell snatches

(30 each side if using 1 Dumbbell)

*rest 2 minutes


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.