CrossFit West Salem – CrossFit

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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