CrossFit West Salem – CrossFit
1: Metcon (AMRAP – Rounds)
15 min EMOM
min 1; 20/14 cal row
min 2; 3 Muscle up transitions with band or 5 pull up
Min 3; 5 KB jerk (weight can increase as you go)
2: Metcon (Time)
5 rounds of (15 min cap)
4 Muscle up
13 shoulder to overhead (135/95)
Then 5 rounds of
4 Muscle up/
7 shoulder to overhead (185/125)