CrossFit West Salem – CrossFit

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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