WOD 1: 30 Squat Snatch for max total weight. (Max 30:00)
Notes: Do not count failed attempts, add up the 30 heaviest successful squat snatches in 30:00
WOD 2: “Annie” 50-40-30-20-10 reps for time of:
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WOD 1: “Fran” 21-15-9 reps for time of:
WOD 1: “Annie” 50-40-30-20-10 reps for time of: (max time = 12:00)
WOD 2: Tabata Drills
Tabata drills are 20 second of max reps followed by 10 seconds of rest, do each activity 8 rounds before switching to the next. Your score is the total overall reps!
$$: 200m Row… Fast!
WOD 1: Annie” 50-40-30-20-10 reps for time of:
WOD 2: EMOM 12:00 (every minute on the minute complete this stuff then rest the remainder of the minute)
Scaling groups: A: 4 and 4, B: 6 and 6, C: as written 8 and 8.
$$: 50 Box Jumps (30/24)
WOD 1: “Annie” 50-40-30-20-10 reps for time of:
WOD 2: 15:00 EMOM
$$: 5 partner spints + max L sit.
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
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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