CrossFit West Salem – CrossFit

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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)