CrossFit West Salem – CrossFit

No Class Saturday the 13th.

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1: Metcon (Time)


300 cal on bike/row
on 3- 2- 1 go start with start with 2burpee and 2 slam ball squats (50/40). Every 3 min add 2 reps to your burpees and squats. you will be done at 300 cals or when you can not complete the burpees and squats!