CrossFit West Salem – CrossFit
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)