CrossFit West Salem – CrossFit
1: Bench Press (5×8 @ 50-60%)
1: Metcon (Time)
500m Row
10 right arm Russian KB swing (55/35)
10 left arm Russian KB swing
400m Row
10 right arm hang KB clean
10 left arm hang KB clean
300m Row
10 right arm KB push jerk
10 left arm KB push jerk
200m Row
10 right arm KB front squat
10 left arm KB front squat
100m Row