CrossFit West Salem – CrossFit

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1: Deadlift (5/5/5+ @ 65-75-85%)

warm up 5/5/3 40-50-60% then go into working set

accessory work; 50 banded hamstring curls

2: Metcon (AMRAP – Reps)

4 Rounds of:

2:00min. per round

20 Sit -ups or GHD

12 KB Deadlifts (70/53)

AMRAP Burpee over bar
Score is total number of reps of Burpee over bar

**Rest 1min. between rounds