CrossFit West Salem – CrossFit
1: Metcon (Weight)
EMOM: 30min.
Min1: 10 Ring Rows / 10 DBx2 bench press (alternating movements each round)
Min2: Power Clean (No rep rang, building to a heavy power clean throughout EMOM)
Min3: 10 Seated DBx1 strict press (AHAP) or 30 sec. handstand wall hold
score is weight on Power Clean
*Rx+
Min1: 10 pull -ups / DB bench press (70/50)
Min2: ……
Min3: 8 HSPU or 25ft Handstand walk