Skill: Power Cleans (build to a heavy 3RM)
WOD: AMRAP 12:00
* 8 Ring Pulls
* 8 Box Jumps
* 8 KB Thrusters (26/18)
* 8 Sit Ups
Notes: The basics class will join the regular class on Thursday at 5:30p due to open viewing in the small box. WODs are coordinated. Two trainers.
1. Power Cleans 5-5-5-3-3-3 (record 3-rep max)
2. Complete for time:
* 20 Ring Pulls
* 30 Burpee Box Jump Overs (20”)
* 40 KB Thrusters (1KB 35/26# = Rx)
* 50 Sit Ups
Notes: 6:30 class cancelled or open gym in the small box, 7:30 in the small box.
Mobility and stability work only if hitting the WOD tonight or tomorrow.
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Nov 8th - Gobbler Gauntlet @ Eugene Crossfit
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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