CrossFit West Salem – CrossFit
1: Metcon (AMRAP – Rounds)
EMOM: 20min
Odd Min: 2 Back Squats
Even Min: 2 Front Squats
Use same weight for both squats. Weight is @85% of your one RM front squat
2: Metcon (Time)
For Time: 15min time cap
1 Rope climb
100 DU
1 Rope climb
90 DU
1 Rope climb
80 DU
1 Rope climb
70 DU
Contiue until 10 DU and 1 rope climb. If you don’t have DU, SU will do the same amount of reps as DU