CrossFit West Salem – CrossFit

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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