CrossFit West Salem – CrossFit
1: Shoulder Press (5-5-5+ @65-75-85%)
Warm up: (5/5/3) 40-50-60%, Then go into working sets
Accessory work: 3×10 seated KBx1 strict press (10 reps each arm)
2: Metcon (No Measure)
5 Rounds 50m Carries: (Not for Time)
Sandbag Bearhug position (AHAP)
KBx1 Overhead walk (AHAP) right arm, then left arm
KBx1 Front rack walk (AHAP) right arm, then left arm
KBx2 Farmers carry (AHAP)