CrossFit West Salem – CrossFit

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1: Deadlift (5-5-5+ @ 65-75-85%)

Warm up: (5/5/3) 40-50-60%, Then go into working sets

Accessory work: 3×10 bent over KBx2 row (AHAP)

2: Metcon (Calories)

10min.

*Max Cals. On Assault Bike

**every 2:00min.

5 Right arm KBx1 snatch (53/35)

5 Let arm KBx1 snatch