CrossFit West Salem – CrossFit

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1: Metcon (Weight)

10 min EMOM

even: 10 Single leg Dead lift (Each leg)

odd: 10 Strict Press (take bar from ground)
use one weight for all 10 min. Weight will be limited by you strict press.

2: Metcon (AMRAP – Rounds and Reps)

E3MOM (4 rounds)

20 Cal Row (Buy In)


5 Power Clean

10 Burpee over bar