WOD 1: “Elizabeth” 21-15-9 reps for time of:
In order to do this workout Rx and get your name on the leaderboard you gotta do the weight listed above and unassisted full ring dips, go for it!!
Scaled Weights: A: 45/25 B: 75/45 C: 105/75 E: 135/95
WOD 2: AMRAP 12:00
A/B groups scale handstand push ups to presses with dumbbells or kick ups on the wall and use ab mats to get a slight inverted push up. C/E group use 25 pound plates and an ab mat for HSPU’s (games standard). E group put a 25/10 pound plate overhead on the lunges!
$$: Row 2k, 15 mucle ups, or run 2 x 400m for time!
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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