CrossFit Salem South – Free Basics WOD
1: Metcon (AMRAP – Rounds)
EMOM 30 min
Min 1: 150m Run
Min 2: 20 KB swings
Min 3: 150m Row
Min 4: Max sit-ups
Min 5: REST
REPEAT x6
Scale Run/Row to allow 10-15 sec rest.
EMOM 30 min
Min 1: 150m Run
Min 2: 20 KB swings
Min 3: 150m Row
Min 4: Max sit-ups
Min 5: REST
REPEAT x6
Scale Run/Row to allow 10-15 sec rest.
