Strength WOD: EMOM 12:00
Notes: Pick your weight, record the total amount (24 x 185 lbs. = 4,440 lbs.)
Endurance WOD: 4 rounds for total time: (Max = 24:00)
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WOD: “Diane” 21-15-9 reps for time of:
WOD 2: Skill Work!
8:00 AM WOD: “Fight Gone Bad” 3 rounds for time of:
9:00/10:00 Free WODs: 3 rounds for max reps
Strength WOD: 30 Snatch (Power or Squat) for max total weight
Adv. METCON: AMRAP 12:00
Reg. METCON: AMRAP 12:00
Notes: Record weights used and total seconds held over the pull up bar
Scaling: A: 95/65 B: 135/95 C: Rx Elite: 265/155 (Use bands as needed for chin holds)
METCON WOD: Complete for time: (Max 15:00)
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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