CrossFit West Salem – CrossFit

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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)