CrossFit West Salem – CrossFit

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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