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3 rounds for time of:
4-rep Press Max. Start at 1/2 your Max 1-rep Press and add 10 lbs. each set until you reach your 4-rep max. 4 dead hang pull ups between sets. Max time is 15:00
AMRAP 15:00, run 100′ do 1 squat, run another 100′ do 2 squats, continue until you reach 15 squats and then reverse. For every round over 10 add three burpees to the squats. Count max rounds.
Advanced WOD: (intermediate and beginner levels scaled some movements)
Split up any way and complete for time (25:00 max):
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
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