CrossFit West Salem – CrossFit
1: Metcon (Weight)
8 min EMOM
1 DL + 1 Hang Clean + 1 Power clean + 3 Front Squat
Complete full complex each min
2: Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
2-4-6-8-10…… cal bike
10-11-12-13… med ball clean
3 min rest
5min AMRAP
100 m RUN
10-11-12-13-14….med ball clean