CrossFit West Salem – CrossFit

View Public Whiteboard

1: Metcon (Time)

Chipper of:

400m Run

21 KB Swings (53/35)

300m Run

12 Pull – Ups

200m Run

3 Ring Muscle – Ups

100m Run

3 Ring Muscle – Ups

200m Run

12 Pull – Ups

300m Run

21 KB Swings

400m Run

Cash Out

3 x 10 (Hammer swing – to – Tire) One set is 5 swings on right side and 5 of left. Alternate sides throughout your set.