Sat 9-15-18

CrossFit Salem South, CrossFit West Salem – CrossFit

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1: Metcon (AMRAP – Rounds)

E3MOM for 36 Min

Round 1: 400m Run

Round 2: :45s KB Front Rack hold/:45s KB OH Hold (X2)(AHAP)

Round 3: 500m Row

Round 4: :90s Plank
Every 3 minutes on the minute complete work and rest remainder of time.

Round 2 – using 2 Kettlebells begin by holding both in a front rack position for :45 seconds. Then press overhead and hold for another :45 seconds then rest. Go as heavy as possible.