SUNDAY, MARCH 29, 2015

CrossFit Salem Workout of the Day: Saturday 4-16-11

4 rounds for max reps in 3:00 of:

  • Run 300m with Med Ball
  • Max Burpees (jumping over Med ball)

- rest between rounds was about 2 minutes -

Then! Team Rowing and Squat exercise, teams of three completed a 3000m row and for every pull one person had to do a squat, lots of fun!


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WOD Guidelines (workout of the day)

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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