CrossFit West Salem – CrossFit

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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