CrossFit West Salem – CrossFit
1: Bench Press (5×10 @ 40 – 50% of 1 RM )
Complete 40 reps of strict pull – ups
2: Metcon (Time)
AMRAP: 15min.
3 Wall Walks
10 Burpees
50ft Bear crawl
10 Sit – ups or GHD
Complete 40 reps of strict pull – ups
AMRAP: 15min.
3 Wall Walks
10 Burpees
50ft Bear crawl
10 Sit – ups or GHD