CrossFit West Salem – CrossFit

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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