CrossFit West Salem – CrossFit

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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