WOD: AMRAP 20:00
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Skill WOD: Complete (not for time):
WOD 1: 2011 Sectionals WOD 1: AMRAP 10:00
Strength WOD: EMOM 10:00
METCON: Tabata Drills:
Note: 8 rounds of each, 20 sec. max reps followed by 10 sec. rest. Record total reps.
WOD: Complete for time: (Max 25:00)
Scaling Groups: A: 400′s, 30 reps at scaled weights, B: 40 reps
Strength WOD: 15 Reps for max total weight: (15:00 Max)
METCON: “Annie” 50-40-30-20-10 reps for time of:
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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