CrossFit West Salem – CrossFit
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