CrossFit West Salem – CrossFit

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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