CrossFit West Salem – CrossFit

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1: Metcon (No Measure)

Ring Drips
If you have ring dip do 3 sets of 5 strict dips

if you do not have dips work

Body position, Holds, Negatives,

Pressing out of the bottom of the dip with a band

Metcon (AMRAP – Rounds)

20 min EMOM

min 1: 3 Thrusters (115/75)

min 2: 5 Ring dip
RX+ 135/95