CrossFit West Salem – CrossFit
1: Bench Press (10×3)
tempo work @ 50% of one RM 4:2:4 (four count down, pause 2 secs at bottom, four count up)
2: Bent Over Row (10×3)
tempo 4:2:4 (four count down, pause 2 secs at bottom, then four count up)
3: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Cash Out
Crossover symmetry (strength Side)