CrossFit West Salem – CrossFit

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1: Metcon (Weight)

EMOM (20min) Hang Snatch

Min 0 -10 (1-3 reps per min.) Building to 60 – 70% of 1 RM

Min 11 – 20 (All 10 reps at same weight / 1 rep per min)
Record weight used for last 10 min

2: Metcon (Time)

100 Double Unders / Single Unders

25 Pull ups

80 Double Unders

20 Pull ups

60 Double Unders

15 Pull ups

40 Double Unders

10 Pull ups

20 Double Unders

5 Pull ups
12min time cap

sub ring rows for pull up