WOD 1: Overhead Squat 2-2-2-2-2-2 (record max)
WOD 2: “Angie” Complete for time:
Scaling: A: 50’s, B: 75’s C: Rx
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WOD 1: Complete for time: (15:00 Max)
Deadlift Scaling: A: 115/75 B: 185/105 C: Rx
WOD 2: Press 3-3-3-3, Push Press 3-3-3-3
WOD 1: AMRAP 12:00
WOD 2: AMRAP 12:00
WOD 1: Coach Mike Metzgers Birthday WOD… he’s turning 30 so here ya go!
30 of each for time: (Max 25:00)
WOD 2: AMRAP 5:00 (stretch calf muscles beforehand… a lot)
…and here is Mike, in probably the best picture he has ever taken!
WOD 1: “Frandango” 21-18-15-12-9 reps for time of:
WOD 2: 3 rounds for time of:
Nov 8th - Gobbler Gauntlet @ Eugene CrossFit
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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