CrossFit West Salem – CrossFit

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1: Metcon (Weight)

EMOM 30min.

Min: 0 – 5 (Empty Barbell) warm- up

Min: 6 – 10 (Empty Barbell) warm- up

Min: 11 – 15 (4 reps)

Min: 16 – 20 (3 Reps)

Min: 21 – 25 (2 reps)

Min: 25 – 30 (1 rep)
Buiulding slowly. Ending weight is aorund 60 – 70% of 1RM

Rx+:

EMOM 30 min.

1 Clean & Jerk (60 – 70%) of 1RM

*Find your 60 – 70% stay at same weight for all 30min.