CrossFit West Salem – CrossFit
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)