CrossFit West Salem – CrossFit
1: Pause Back Squats (10×3 @50%)
3 Sec pause at the bottom and top of each rep
3 second pause at the bottom and top of each rep
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15min:
12/10 Cal. Ass Bike
10 Toes – to – Rope
1 Rope Climb
30 Sec. Slam Ball Hold (50/40
*Rx+ Legless Rope Climb
*Rx+ 100lb Sandbag