CrossFit West Salem – CrossFit

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1: Metcon (No Measure)

EMOM (Warm-up) 12min.

Min1: 3-5 Ring Pull – ups

Min2: 3-5 KB Swings (light)

Min3: 3-5 Strict Press (Empty Bar)

2: Metcon (AMRAP – Rounds)

10 Rounds of “Nate” 2min. each Round (20min.)

2 Ring Muscle – Ups

4 HSPU

8 Kettlebell Swings (70/53)