Strength WOD: Front Squats 3-3-3-3-3-3
METCON: AMRAP 15:00 (2011 Sectional WOD #2)
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WOD 1: EMOM 10:00
Scaling Groups: A: 6’s, B: 7’s, C: Rx
WOD 2: Complete for time: (16:00 Max)
Scaling Groups: A: 7 Bear Crawls, 50 PU, B: 8 Bear Crawls, 75 PU, C: Rx
WOD 1: “Death by Pull Ups” (starts on minute 3 to save time)
WOD 2: Tabata Drills (8 rounds each activity, total all reps)
WOD 1: “Christains Birthday WOD” Max Height Box Jump 10:00
WOD 2: AMRAP 12:00 (rest exactly 2:00 before starting WOD 3)
WOD 3: AMRAP 12:00
Note: Record total rounds for both.
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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