Toes to Bar Progressions:
* 2x 20 sec Hollow Rocks and 2x 20 sec Supermans
* 20x Hollow Body Tucks
* 20x V-ups
Vid (watch it!)
A. Snatch – EMOM 10:00
1 Squat/Power snatch (AHAP)
A. AMRAP 6:00
* 3 Back Squats (50% 1RM)
* 1 Rope Climb (sub 2x lowers, 20 sec. hold, or 10 Ring Rows)
B. Rest 3:00
C. AMRAP 6:00
* Run 100m
* 9 Toes to Bar
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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