CrossFit West Salem – CrossFit
1: Metcon (AMRAP – Rounds)
EMOM 10min:
Min 1: (3 -5) Strick Pull – ups
Min 2: 20 Hollow Rocks (Rocking back and forth)
2 min rest then into #2
2: Metcon (Time)
EMOM 8min:
Min 1: (3-5) Strick hand stand push ups or Strick barbell press (60% of one RM)
Min 2: 30 sec. Plank
2 min rest then #3
3: Metcon (Time)
For Time:
1k Row
100 Double Unders or Single Unders