CrossFit West Salem – CrossFit
1: Press (5×5 @ 50 -60% of 1 RM)
Press
option #2 Use DB on press
Ring Dips (5×5) Super set with Strict Press
2: Metcon (Time)
27 – 21 – 15 – 9 – 6 – 3
Cals. on Rower
Hand Release Push – ups
Then:
200 Double Unders or Single Unders