CrossFit West Salem – CrossFit

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1: Bench Press (3X10 @60%)

Single Arm DB or KB Row (50/35) (3×10), (1 set is 10 DB rows with right arm and left arm)

2: Metcon (AMRAP – Rounds and Reps)

10 Air Squats

1 Bear crawl (25ft, full length of Box to rig)

10 Bar Muscle – Ups or Chest – to bar

1 Bear crawl (25ft, full length of Box back)