CrossFit West Salem – CrossFit

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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″)