CrossFit West Salem – CrossFit

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1: Metcon (No Measure)

EMOM 12min:

5 Pull – Ups

10 Push – Ups

15 Air Squats

Rest 2min:

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12min:

3 Rope Climbs

9 Double KB Front Squats (53/35)

15 Sit – up or GHD

Rest 2min:

3: Metcon (Time)

30 Cal Ass. Bike

30 Clean and Jerks (135/ 95)