CrossFit West Salem – CrossFit

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

1. Back Squat: (5/3/1+ @ 75%-85%-95%)

Warm – up (5/5/5 @ 50 – 60 – 70%) Then go into your working sets)

Accessory work: 3 x 50ft Walking Lunge (holding KB(x2) in farmers carry position AHAP)

2: Metcon (Time)

3 Rounds: For Time

1 Unbroken Rope Climb (Athlete does 1 rope climb. On decent of first climb athlete comes all the way down rope but does not come off rope (feet cannot touch ground). Then athlete completes 1 more accent. 1 unbroken rope climb = 2 accents up rope.)

500m Row

20 Push – ups