CrossFit West Salem – CrossFit

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1: Metcon (AMRAP – Rounds)

5 Rounds:

20 sec. KB/DBx2 Farmers Carry Hold

20 sec. KB/DBx2 Front Rack Hold

20 sec. KB/DBx2 Over Head Hold
*Athlete choose weight. Goal is to not put weight down at all between rounds.

2: Metcon (Time)

3 Rounds

7 HSPU

10 Squat Cleans (95/65)

20/17 Cal Row
Rx+ =

3 Rounds

7 Strict HSPU

10 Squat Cleans (155/105)

20/17 Cal Row