CrossFit West Salem – CrossFit

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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