CrossFit West Salem – CrossFit

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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