CrossFit West Salem – CrossFit
No Class Saturday the 13th
1: Metcon (No Measure)
Muscle – up Skill Work
Find your progression and use that during the EMOM…
2: Metcon (AMRAP – Rounds)
EMOM 24min:
Min1: 3 – 5 Ring Muscle -ups
Min2: 3 Deadlifts at 80% of one RM
Min3: Rest
After 24 min EMOM take 2 min rest then
6 min. Slam Ball hold. (Bearhug slam ball (50/40) If you drop the ball before 6 minutes is over do 7 burpee and pick slam ball back up.