Strength WOD: Hang Snatch 3-3-3-3-3-3 (record Max)
Adv. METCON: “Amanda” 9-7-5 reps for time of:
Reg. METCON: 20-20-20 reps for time of:
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Advanced WOD 1: “Amanda” 9-7-5 reps for time of:
WOD 1: AMRAP 15:00
WOD 2: AMRAP 10:00
WOD 1: “Amanda” 9-7-5 reps for time of:
Alternate WOD 1: (if you can’t do both items above)
For time complete 90-60-30 reps of:
Max time = 15:00, Scaling groups: A :PVC/PVC, B: 15/15, C: 45/35, E: 65/45
WOD 2: Run 1,600m + 80 push ups, split anyway (Max: 15:00)
$$: 02:00 Handstand Hold
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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