CrossFit Salem South, CrossFit West Salem – CrossFit
1: Metcon (No Measure)
Do one of the WODs you missed during the week!
2.: Metcon (AMRAP – Rounds)
E4MOM 36min
100m Farmer Carry (70/53)
At the beginning of each 4:00
Starting at 0:00
Then complete:
Round 1: 100 Double Unders
Round 2: 3 Rope Climbs
Round 3: 15 Ground to OH (105/75)
Repeat x 3
Scale movements/weight in order to get roughly a 1:1 work/rest ratio.
Example – 100m Carry + 100 DU completed in roughly 2:00 with 2:00 rest
