Pistol – 10:00
* 20 reps on green band
* 18 reps on blue band
* 16 reps on red band
* 14 reps no band
Notes: Rest 1 minute between sets. Use the bands between the lifting racks. Use a small plate under your heel if you don’t have lifting shoes. If you get to a band that you cant complete then finish the rest however you can.
1RM Squat Clean Test – 20:00
15 Rounds for time: (max = time left in class)
* 2 Muscle Ups
* 5 Goblet Squats (70/44)
A: Sub 3x Ring Rows + 3 Push Ups for 1 MU
B: Sub 3x Ring Rows + 3 Ring Dips for 1 MU or 4 banded muscle ups
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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