CrossFit West Salem – CrossFit

View Public Whiteboard

1: Back Squat (5/5/5/3/3/3+)

Warm – up (5/5/5 @ 45 – 55 – 65%) Then go into your working sets at 70-80-90%

Accessory work: 30sec. hold x 5 Weighted wall – sit (AHAP) *plate(s) sit on lap

1: Metcon (Time)

3 Rounds:

15 Box step ups (24/20)

15 Push ups

Then:

3 Rounds

200m Run

15 Air squats
Rx+ Weight Vest