3 rounds for time of:
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Snatch Work and Burpees!
FYI- Sunday are a great day to work with Aron on whatever skills you need to develop. Typical Sunday classes focus more on skill work and less on Metcons and volume lifting.
Invented by Mike Metzger, last done on 1-13-2010… he is going to basic training on Monday morning and this is how we send him off! I think this was the first WOD he made, and it sucks!
5 rounds of:
In the interest of human decency we will scale this to 3 rounds for A group and 4 for B group!
For time complete:
10-20-30-20-10 reps for time of:
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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