CrossFit West Salem – CrossFit

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1: Deadlift (5/5/5/5/3/1)

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

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

2: Metcon (Time)

For Time:

3k Ass. Bike

1-mile run
finish bike before you run