CrossFit Salem South, CrossFit West Salem – Fit WOD
1: Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 8:00
20 sit ups
10 burpees
One person working at a time
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:00
Row 20/16 calories
12 dumbbell push press
Bike 20/16 calories
12 pull ups or 24 ring rows
