CrossFit West Salem – CrossFit
1: Metcon (AMRAP – Rounds)
back squat 40 – 50% 1RM
Every 90 seconds for 10 rounds:
4 back rack lunges
4 back squats
2: Metcon (AMRAP – Rounds and Reps)
AMRAP in 10min.
10 Ground to Overhead Plate (45/25)
10 Chest – to – bar pull – ups
250m Row