CrossFit West Salem – CrossFit
1: Metcon (Time)
For Time
30 Overhead Squats (95/65)
30 Cal Row
30 GHD/ Sits Ups
30 Hang Clean (95/65)
*Rest 2 minutes
20 Overhead Squats
20 Cal Row
20 GHD/ Sits Ups
20 Hang Clean
*Rest 2 minutes
10 Overhead Squats
10 Cal Row
10 GHD/ Sits Ups
10 Hang Clean
– Scale weigh so every round is unbroken or weight is dropped one time
– Scale overhead squats for front squats
– Scale GHD sit ups for regular sit ups (regular sit ups will still be doing 30,20,10 reps)
RX+(135/105)