CrossFit West Salem – CrossFit
1: Deadlift (5-5-5-3-3-3)
40-50-60-70-80-90%
Accessory work: 3×10 GHD back extensions
2: Metcon (No Measure)
EMOM: 21min:
Min1: 3 reps Bench Press (50 – 60% of 1 RM)
Min2: 5 Strict pull – up
Min3: 12 Sit – up or GHD