Monday

CrossFit West Salem – CrossFit

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1: Metcon (Weight)

Shoulder Press (10×3 every 90 sec.) With tempo 2222)
Tempo 2222 = Two second up, 2 sec. pause at the top, 2 sec. down, 2 sec. pause at the bottom.

1: Metcon (2 Rounds for reps)

AMRAP 5min:

12/10 Cal. Row

10 Sumo Deadlift High Pull (95/65)

*Rest 3min:

AMRAP 5min:

100m Run

10 Russian KB Swings (53/35)
*Rx+:

KB (70/53)