WOD 1: EMOM 12:00 (every minute on the minute for 12:00 complete):
So, in a slight deviation from the norm (which is the norm at CFS), we introduce the fabulious two arm overhead kettlebell squat! Seven of these bad boys and then max burpees for the rest of the minute, your score is the total number of burpees completed in the 12:00!
Scaling Groups: Kettlebells A: 18/5 (5’s are dumbbells) B: 26/9 C: 35/18 E: 44/26
WOD 2: Complete for time:
Max time = 20:00, scale handstand push ups to kick ups and/or use Ab Mats to reduce the ROM (range of motion). Lastly, use the boxes to scale HSPU’s on knees if needed.
$$: 100 Mountain Climbers
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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