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THURSDAY, JULY 31, 2014

Workout of the Day: Friday 02-15-2013

Buy In: 3:00 of continuous plank and hollow rock alternating every 30 seconds

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Strength WOD: Pick one lift or more (obviously your weakest)

  • Press 3-3-2-2-1-1
  • Back Squat 3-3-2-2-1-1
  • Deadlift 3-3-2-2-1-1

Note: experienced CrossFitter can do thier “CrossFit Total” and max all three lifts.

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METCON: AMRAP 5:00

  • Max Wall Ball Shots (stop every minute and do 5 burpees)



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WOD Guidelines (workout of the day)

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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