CrossFit West Salem – CrossFit

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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