CrossFit West Salem – CrossFit
1: Bench Press (5×5)
• Build up to your (70% – 80%) then do all reps at that weight
• Think about bar path and lower body positioning
2: Metcon (Time)
Metcon (3 rounds for time)
(14/12) Cals on Ass. Bike
15 Sumo Deadlift High Pulls
20 Wall Balls (20/14)
Weight on Metcon needs to be scaled so that you can do first two rounds unbroken or you set the bar / or ball down one time