Wednesday

CrossFit West Salem – CrossFitView Public Whiteboard1: Metcon (Time)10 Rounds: 4 Power Cleans (95/65) 3 Shoulder to Overhead (95/65) 2 Hang Power Cleans (95/65) 1 Thruster (95/65) 12/10 Cal Row*Rx+: (135/95)

Tuesday

CrossFit West Salem – CrossFitView Public Whiteboard1: Metcon (Weight)Back Squat (3,3,3,3,3)*Record weight of last set of 32: Metcon (Calories)3 Rounds: 1:00 Wallsit KBx2 (AHAP) *Hold in front Rack position 1:00 Max Cal Bike *Rest 2min. between setsScore is...

Monday

CrossFit West Salem – CrossFitView Public Whiteboard1: Metcon (Time)5 Rounds: 20/15 Cal. Bike 10 TTB *Rest 5 min: right into Metcon #2Rx+: 15 TTB2: Metcon (Time)5 Rounds: 20/15 Cal Row 10 HSPURx+: 10 Strict HSPU

Sunday

CrossFit West Salem – CrossFitView Public Whiteboard1: Metcon (Time)2k Ski Starting at 0 every 2min. 10 Air Squats

Saturday

CrossFit West Salem – CrossFitView Public Whiteboard1: Metcon (Time)Teams of 2: 200 Double unders or 800m Run (Each) 100 Barbell Deadlift (Partner holds in farmers carry position: DBx2, KBx2, or sandbag) 200 Barbell Push Press (45/35), (Partner holds in farmers...

Friday

CrossFit West Salem – CrossFitView Public Whiteboard1: Metcon (No Measure)5 Rounds: 10 DBx2 Bench Press (AHAP) 5 DB/KBx1 single leg deadlift (right) 5 DB/KBx1 single leg deadlift (Left)2: Metcon (Time)5 Rounds 20/15 Cal. Bike 10 Lunge (Holding DB/KBx2 in front...