2:00 13.5 REDO
4:00 Class: 13.5 REDO or “Cindy” AMRAP 20:00 (5 Pull Ups, 10 Push Ups, 15 Squats)
5:00 Gilgamesh to celebrate no more Open WODs for a full year, 13.beer!
No 8:00 class during the Open Competition
9:00/10:00 Free classes: Complete 4 rounds for reps:
Warm Up: 1200m Run
11:00 13.5 REDO time
Warm up before class: 800m Run, mobility
Group Warm Up: Instructors choice 8:00
SKILL: “Cleans” EMOM 12:00
Note: Lighter if needed, shoot for perfect form!
WOD: AMRAP 8:00
Open WOD 13.5: AMRAP 4:00:
Note: If you complete 90 in 4:00 then your AMRAP changes to an 8:00 AMRAP of the same rep scheme.
Scaling: If you are not in the open competition then this is your WOD! We just did thrusters and pull ups so here is an alternative.
Regular WOD: 10 rounds for time: (Max 25:00)
Scaling: A: 5 rounds, B: 8 Rounds, C: 10 rounds
Warm up before class: 1,000m row, mobility
SKILL: Wall Ball, 4 rounds of 30 reps
WOD: Complete 5 rounds for time:
Note: E: “L” pull ups
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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