CrossFit West Salem – CrossFit
1: Metcon (No Measure)
EMOM 20min: (Warm – up)
Min 1: Clean and Jerk
Min 2: Box Step – up or Jump (hold 2xDB)
*Min 1 – 6: C & J, start with empty bar and start building weight (3-4 reps per min.)
Box Jump, start with step – ups or Jumps at (24″/20″) (5 reps per min.)
*Min 7 – 13: C & J, Increasing weight (2 – 3 reps per min)
Box Jumps or step – up at (24″/20″) (5 reps per min)
*Min 14 – 20: C & J, Find your weight for Metcon #2 (1 rep per min)
Box Jumps (30″/24″) (5)
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 9 Min.
3 Clean and Jerk (185/135)
3 Ring Muscle up
3 Box Jump (30″/24″)