5 Pull-ups; 10 Push-ups; 15 Squats. As many rounds as possible in 20 minutes.
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4-rep Press Max. Start at 1/2 your Max 1-rep Press and add 10 lbs. each set until you reach your 4-rep max. 4 dead hang pull ups between sets. Max time is 15:00
AMRAP 15:00, run 100′ do 1 squat, run another 100′ do 2 squats, continue until you reach 15 squats and then reverse. For every round over 10 add three burpees to the squats. Count max rounds.
The Gauntlet… Yeah it was pretty awesome!
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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