8:00 WOD: For time:
“Holy Diver (you been down too long in the midnight sea)” 21-15-9 reps of:
* Weighted Lunges (75/55)
* Ground to Overhead (95/65)
* Box Jumps (24/20”)
Straight through, all the 21’s… then 15’s…. then 9’s.
9:00/10:00AM Free WODs
1. Skill: Thrusters
2. AMRAP 20:00
* Run 200m
* 10 Thrusters (95/65)
* 10 Burpees over the bar
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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