CrossFit West Salem – CrossFit

View Public Whiteboard

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.