CrossFit West Salem – CrossFit

View Public Whiteboard

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