CrossFit West Salem – CrossFit
1: Metcon (Weight)
EMOM 10min. (Deadlift 3 reps per min.) 60 – 70% of 1 RM
2: Metcon (Weight)
EMOM 20min. Clean Complex (50 – 60%) of 1 RM for every min. Build through first 15min. and record weight used for last 5min
1 power Clean + 1 hang Clean + 1 front squat