WOD 1: “Nasty Girls” 3 rounds for time of:
This classic Crossfit WOD is one from the archives! Scale the cleans as needed. Scaling for the muscle ups will be 15 ring dips + 15 ring pulls. Gonna be awesome, see you there!
Endurance WOD 2: Row 2,000m
Strength WOD 2: Press 5-5-5, Push Press 3-3-3, Push Jerk 1-1-1
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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