CrossFit West Salem – CrossFit
1: Deadlift (5-5-5 @ 40, 50, 60% of your working weight)
2: Metcon (AMRAP – Rounds)
On the 0:00 (15/12) Cal. Row
On the 1:00 (15/12) Cal. Row
On the 2:00 (15/12) Cal. Row
Rest 1:00 min.
On the 4:00 (22/16) Cal. Row
On the 6:00 (22/16) Cal. Row
On the 8:00 (22/16) Cal. Row
Rest 1:00 min.
On the 11:00 (15/12) Cal. Row
On the 12:00 (15/12) Cal. Row
On the 13: 00 (15/12) Cal. Row