CrossFit West Salem – CrossFit

No Class Saturday the 13th

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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.