Workout of the Day: Friday 5-24-2013

Warm up before class: 1,200m run, mobility


Group Warm up: 5:00 instructors choice


Skill: Power snatch – 50 reps for perfect form (95/65) Max 10:00


WOD: AMRAP 18:00

  • 9 Ring pulls
  • 5 Front Squats (95/65 no racks)
  • Run 200m


Adv. WOD: AMRAP 18:00

  • 3 Muscle-ups
  • 5 Front Squats (135/95 no racks)
  • Run 200m

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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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