CrossFit West Salem – CrossFit

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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