CrossFit West Salem – CrossFit

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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)