WOD: “Cindy” AMRAP 20:00
$$: 100 Lunges
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WOD 1: AMRAP 20:00
$$: Tabata Rowing or shuttle runs (8 rounds)
WOD 1: Tabata Lunges (12 rounds)
WOD 2: AMRAP 12:00
$$: 30 one leg kettlebell deadlifts
Competitor WOD 1: 4 rounds:
Competitor WOD 2: 3 rounds: 50 double unders (70 if broken)
Competitor $$: Practice 30″/24″ box rebounds (meaning 2 consecutive without pause)
Sectionals WOD 12.2: Snatch Ladder AMRAP 10:00
WOD 1: Tabata Air Squats (8 rounds)
WOD 2: AMRAP 15:00
A: 45/25 B: 65/45 C: Rx E: 115/75 + 36″/30″ boxes
$$: 20 Turkish Get Ups (53/35)
Competitor WOD 1: Open WOD 12.2 (5:30 class or later).
Competitor WOD 2: Back Squat (go big!)
Competitor $$: 20 Turkish Get Ups @ 53/35
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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