CrossFit West Salem – CrossFit
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.