CrossFit West Salem – CrossFit
1: Deadlift (5-5-5-3-3-3+)
40-50-60-75-85-95%
Accessory; 3×10 weighted x2DB box jump.
2: Metcon (Weight)
EMOM: 15min.
Min: 0 – 4 (3 hang Snatch) * Start with empty
Min: 5 – 9 (2 power snatch)
Min: 10 – 15 (1 power snatch)
Build in weight to a heavy single. Last single weight goes in Wodify