CrossFit West Salem – CrossFit
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)