CrossFit West Salem – CrossFit
1: Metcon (No Measure)
1.EMOM: 20min (warm-up)
Min1: 4 Snatch Progression
Min2: 30 sec. Ass Bike then 3 burpees
Min3: 4 Clean and Jerk Progression
Min4: 10 Air Squats
2: Metcon (AMRAP – Rounds and Reps)
3min. AMRAP
10 Wall Balls (30/20)
10/8 Cal. Row
*Rest 2 min.
3min. AMRAP
5 Squat Snatch (115/75)
10/8 Cal Row
*Rest 2min.
3min. AMRAP
5 Clean and Jerk (115/75)
10/8 Cal. Row
Rx+ (135/95)