CrossFit West Salem – CrossFit

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1: Deadlift (10×3 @ 30 – 40% of 1 RM )

*3 sec. pull / 1 sec. pause at top / 3sec. decent

2: Metcon (Time)

4 Rounds for Time:

100m Run

12 Right Arm Hang DB Snatch (50/35)

50ft Right Arm DB Over Head Lunge

12 Left Arm Hang DB Snatch

50ft Left Arm DB Over Head Lunge
*Rx+ Kettlebell (53/35)