CrossFit West Salem – CrossFit
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