CrossFit West Salem – CrossFit
1: Metcon (AMRAP – Reps)
10 min AMRAP
4 6 8 10……12 14 16 18
Devil press x1 DB 50/35
lunges (Holding DB)
run 100
after each set of lunges run 100m. When you come back in add 2 reps to each movement.
1: Metcon (AMRAP – Reps)
TABATA
sit up
row/bike for cal
TABATA = 20sec of work 10 sec rest
do all 8 rounds of each movment