CrossFit West Salem – CrossFit

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1: Shoulder Press (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: 3 – 10 Alt. DB (x2) Strict Press

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 12min:

1 Thruster (45/35) or DB (x2) (40/30)

1 Sit – up or GHD
*Add one rep each round