Skill: Handstand Push Ups, go over scaling options starting with Box HSPU.
WOD: AMRAP 15:00
* 5 HSPU
* 10 Kettlebell Deadllifts
* 3 D&B Shuttle Runs
* Rest 30 sec.
1. Back Squat 3-3-3-3-3 (record all)
2. Complete for rounds:
* Run 800m
* AMRAP 9:00
o 3 Handstand Push Ups
o 7 Burpees Bar Touches (6” over reach)
o 14 Med Ball Thrusters (20/14)
Submit scores by 5:00p!! Join the regular class for the WOD, go 80% max.
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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