CrossFit West Salem – CrossFit

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1: Metcon (No Measure)

EMOM 15min: (Part as warm – up)

Min 1: 5 Cal. Ass Bike

Min 2: 1 Right Arm Turkish Get Up

Min 3: 1 Left Arm Turkish Get Up
2 min Rest:

straight into (2)

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15min:

12 Kettlebell Swing (American) (KBx1) (53/35)

4 Right Arm KB Clean

4 Left Arm KB Clean

1 Front Rack KB walk, or Farmers Carry
One time around outsides of the box