CrossFit West Salem – CrossFit
1: Metcon (Time)
21-15-9 (10min cap)
Deadlift (225/155)
Burpee Pull Up
Then at the 10 min mark
40-30-20
Hang Clean and Jerk (75/55)
Sit up/ GHD
Goal: 21-15-9 (5-7min) then rest until the 10 min mark. At the 10 min mark start on the 40-30-20.
RX+=C&J (95/65)