10 x Sprints between the speed bumps. Get a partner and tag each other so you have some rest in between! Not for time…. for speed!
Down and back 1 time between the speed bumps (about 85m), lunges and every 2 you stop and do 3 squats!
On the rubber mats outside. 3 rounds for time of:
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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