Power: Every 30 sec for 6 min perform 1 Squat Snatch
(AHAP, record lightest weight)
Conditioning: 7:00 AMRAP
A) 75/45, B) 95/65, C) RX
Rest 3:00…. then 7:00 AMRAP:
(increase by 1 rep every round, ex 1 MU/1 DL, 2 MU/2 DL… ect)
Scale: 1 pull up/1 ring dip
A) 135/95, B) 185/135, C) RX
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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