WOD 1: AMRAP 10:00
Scaling groups: A: 45/25 B: 65/45 C: 95/65 E: 135/95 Bejan: 185/135
WOD 2: 1 round for time: (split up anyway, max = 15:00)
Scaling: Scale the “L” sits by moving the rings up until you can hold about 10-15 seconds. Boxes are another way to scale the L sit. Sun out the handstand holds with “downward dog” position for people that can’t get upside down against a wall.
$$: Run 800m or Row 1000m
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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