CrossFit West Salem – CrossFit

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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)