MONDAY, JULY 06, 2015

Workout of the Day: Monday 6-30-2014

Warm up
Instructors Choice

Basics Class

Back Squat Max The process for finding your max is a lot like the 6 sets of Wendler, but go to one rep at about 90%.
Here is the recommended format:
* 5 reps @ 40%
* 5 reps @ 50%
* 5 Reps @ 60%
* 3 Reps @ 75%
* 1 Rep @85%
* Repeat adding 5% until you set a PR!

Metcon/Assistance Work
Metcon: AMRAP 10:00
* 1 Muscle Up (sub = 5 Pull Ups)
* 5 Burpees
* 30 Double Unders (100 S.u.)

Assistance Work: N/A

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WOD Guidelines (workout of the day)

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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