CrossFit West Salem – CrossFit

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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