WOD 1: EMOM 10:00 (every minute on the minute) complete:
Scaling Weights: A: 65/35 B: 95/65 C: 135/95 E: 165/110
WOD 2: 50-40-30-20-10 (Max = 20:00)
A: Start at 30, B: Start at 40, C: Start at 50 and jump on a 45 lb. plate with hips open (no clap OH)
$$: 5 partner sprints outside between the speed bumps
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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