CrossFit West Salem – CrossFit

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1: Metcon (No Measure)

Skill work: Rowing

4x400m
Body position on rower at extension and flexion

Damper Setting (What does it do and what is the best setting for workouts when rowing for Cals/Meters), (Short/Long)

Cycling the pull (fast/slow)

Pacing (when and how to do it)

2: Metcon (Time)

10 Deadlifts, (275/185)

1000m Row

10 Deadlifts
Deadlift weight needs to be heavy should be around (60 -70% of one RM)