CrossFit West Salem – CrossFit
1: Back Squat (5/5/5+ @ 65-75-85%)
warm up 5/5/3 40-50-60% then go into working set
accessory work; 3×10 Bulgarian split squats (10 reps each leg)
2: Metcon (Time)
For time:
2 rounds:
70 double unders or single unders
12/10 Cal. Ass. Bike
2 rounds:
50ft. Walking sandbag / slam ball hold (AHAP) *Bear hug position
50ft. Walking lung *Holding sandbag / slam ball
*Athlete can use two different sandbag / slam ball weights for walking holds and walking lung.