CrossFit West Salem – CrossFit

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1: Metcon (Weight)

EMOM 9min:

Min1: 3 Front Squats (65%)

Min2: 2 Front Squats (70%)

Min3: 1 Front Squat (75%)

2: Metcon (AMRAP – Rounds and Reps)

EMOM 14min:

Min1: 6 Bench Press @ 65% of 1 Rm

Min2: 5 Ring Dips