CrossFit West Salem – CrossFit
1: Shoulder Press (5/5/5+ @ 65-75-85%)
warm up 5/5/3 40-50-60% then go into working set
accessory work; 50 banded press
2: Metcon (Time)
4 Intervals of:
20 Cal. Row
6 Bar muscle – ups/ pull up
10 Burpee over Rower
4 Bar muscle – ups/ pull up
*Rest 3 minutes between rounds