CrossFit West Salem – CrossFit

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1: Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Reps of:

Devil press DBx1 (50/35)

Box jump (24/20)

12/10 Cal. Row after each round
Rx+:

Devil press DBx2 (50/35)

Box jump (30/24)

2: Metcon (No Measure)

3 Rounds

5 Ring rows (Tempo 2,2,2)

*2 sec. accent

2 sec. hold at top

2 sec decent

10 Banded tricep pull downs
*For quality: Rest as needed between sets