CrossFit West Salem – CrossFit
1: Deadlift (6-6-6-6-6)
Deficit Deadlift; Building in weight and standing on 45lb plate. Last set of 6 needs to be at 60% of one RM
2: Metcon (AMRAP – Rounds)
KB Complex of: (1xKB 55/35)
Right arm, 1DL+ 1 hang clean + 1 squat clean + 1push press and 1 OH reverse lung
Left arm, 1 DL + 1 hang clean + 1 squat clean + 1 push press and 1 OH reverse lung
Both arms each min.