WOD 1: AMRAP 20:00
WOD 2: Press 3-3-3-3-3
$$: 3 partner sprints
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WOD 1: Press 10-8-6-4-2-1 (record only the max lift)
WOD 2: “Nicole” AMRAP 20:00
Record your rounds and the number of pull ups, scored on the number of pull ups!
Deadlift 5 x 5 @ 40%, 50%, 60%, 65%, and 70% of one rep max.
$$: Goat Work…. this challenge is almost over!
For time complete:
Amazing classes again today, lots of people getting fit! Overhead press today was your choice between a Press, Push Press, or Push Jerk. Got something special for you tomorrow… see you there!
5 rounds for max weight 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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