CrossFit West Salem – CrossFit
1: Metcon (No Measure)
15min: EMOM (5 Rounds)
Min 1: 30 Sec. Hollow Rock Hold
Min 2: 10/8 Cal Row
Min 3: RMU/pull up Progression
2: Metcon (AMRAP – Rounds)
24min: EMOM (6 Rounds)
Min 1: 3 Ring Muscle – ups
Min 2. 80 Double – Unders or Single Unders
Min 3. 6 Strict HSPU
Min 4. Rest
*Rx+ 5 Ring muscle – ups
**Rx+ 8 Strict HSPU