Hiit

CrossFit Salem South, CrossFit Salem West – HIIT View Public Whiteboard Metcon (AMRAP – Reps) 3 person team EMOM 18min Min 1-3: 12 burpee over bar then Max row Min 4-6: 12 burpee over bar then Max single unders weighted rope or DU Min 7-9: 12 burpee over...

Sun 1-31-16

CrossFit Salem South – CrossFit View Public Whiteboard 1: CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ /...

Sat 1-30-16

CrossFit Salem South – CrossFit View Public Whiteboard 1: High-Hang Snatch (20 heavy reps, full squat) 2: Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 Row 20 calories 30 Double Unders 10 Toes to...

Sat 1-30-16 Free

CrossFit Salem South, CrossFit Salem West – FREE WOD View Public Whiteboard 1: Metcon (AMRAP – Reps) EMOM 30:00 (for reps) Min 1: Shuttle Run 10m Min 2: Goblet Squats (35/26) Min 3: Sit ups Min 4: Burpee box jump overs (24/20″) Min 5:...

Hiit

CrossFit Salem South, CrossFit Salem West – HIIT View Public Whiteboard Metcon (AMRAP – Reps) 3 person team EMOM 18min Min 1-3: 12 burpee over bar then Max row Min 4-6: 12 burpee over bar then Max single unders weighted rope or DU Min 7-9: 12 burpee over...