8:00 WOD: “Elizabeth” 21-15-9 reps for time of:
9:00/10:00 Free WOD: AMRAP 20:00
Warm up before class: Run 1200m, mobility
Group Warm Up: 4:00 of partner med ball toss, 4:00 group stretch
WOD 1: “Annie” 50-40-30-20-10 reps for time of: (Max 12:00)
WOD 2: Complete for time, split up anyway: (Max 20:00)
Warm up before class: 1,000m Row, mobility
Group Warm Up: Instructors choice 8:00
SKILL: Handstand Push Ups: 10:00
WOD: 21-15-9 reps for time of: (Max 20:00)
Competitor WOD: 21-15-9 reps for time of: (Max 20:00)
Warm up before class: Run 1200m
Power WOD: Snatch (30 reps for max total load in 20:00)
Note: people new to this Olympic lift should stick to the bar only and do 30-50 reps for perfect technique.
METCON: Complete for reps in 8:00
Warm up before class: 50 Lunges, mobility
Strength: Press 6-5-4-3-2-1 (record max, 12:00)
METCON: Complete for total reps in 10:00:
Note: Stagger the start for classes over 10 people.
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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