CrossFit West Salem – CrossFit

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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)