CrossFit West Salem – CrossFit

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1: Metcon (AMRAP – Rounds and Reps)

AMRAP 10min:

20 Wall ball

20 Toe – to – Bar
2 min rest go into #2

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10min:

14 Sit – ups

8 Right Arm DB Clean (1xDB 50/35)

8 Left Arm DB Clean (1xDB 50/35)

2 Rope Climbs
2 min rest go into #3

3: Metcon (Time)

5 Rounds of:

100m Run

5 Right Arm Overhead Squat (1xDB 50/35)

5 Left Arm DB Overhead Squat (1xDB 50/35)