CrossFit West Salem – CrossFit

View Public Whiteboard

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)