CrossFit West Salem – CrossFit

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1: Shoulder Press (5/5/5/5/3/1)

shoulder press: (5/3/1+ @ 75%-85%-95%)

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

2: Metcon (Weight)

EMOM 20min: (Snatch Complex)

1 Snatch grip DL + 1 Hang power snatch + 1 power snatch

*Last 5min of EMOM at 60% of 1 RM