CrossFit West Salem – CrossFit

View Public Whiteboard

1: Metcon (Weight)

EMOM 20min: Power Clean

Min: 0 – 5 (4 Reps; Empty Barbell)

Min: 6 – 10 (3 Reps)

Min: 11 – 15 (2 Reps)

Min: 16 – 20 (1 Rep)
*Building to find a heavy single for the day

2: Metcon (Time)

50 Sit – ups

30 sec. Plank Hold

40 Sit – ups

30 sec. Plank Hold

30 Sit – ups

30 sec. Plank Hold

20 Sit -ups

30 sec. Plank Hold

10 Sit – ups