CrossFit West Salem – CrossFit
1: Metcon (Weight)
10min
min 1-5; 5 hang snatch
min6-10; 2 hang snatch
building in weight..
2: Metcon (AMRAP – Rounds and Reps)
25min AMRAP
300m run
5 bar Muscle up/ 5 pull up+5 ring dip
rest 90 sec
300m run
5 power snatch
rest 90 sec