CrossFit West Salem – CrossFit

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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