CrossFit West Salem – CrossFit

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1: Metcon (No Measure)

Metcon: 18 EMOM (warm-up)

Min1: 6 Cals Ass. Bike then 3 burpees

Min2: Bar Bell complex of: 2 DL + 2 Hang Power Clean + 1 Should to Overhead

Min3: 2 Pull – Up progressions

2: Metcon (Time)

For Time:

12 Bar Muscle-ups

21 Deadlifts (135/95)

9 Bar Muscle-ups

15 Hang Power Cleans (135/95)

6 Bar Muscle-ups

9 Should to Overhead (135/95)
Rx+ (155/105)