CrossFit West Salem – CrossFit
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