CrossFit West Salem – CrossFit

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1: Metcon (AMRAP – Rounds)

Tabata

sit up

lunges

banded press (red)

1: Metcon (Weight)

. EMOM: 30min. Power Snatch

min: 0 – 9: 3 power Snatch (building to 50% of 1RM)

min: 10 – 19: 2 power Snatch (building to 60% of 1 RM)

min: 20 – 30: 2 power Snatch (building to 70 – 80 % of 1 RM)