CrossFit West Salem – CrossFit
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