WOD 1: 6 rounds for time of: (Max Time = 15:00)
WOD 2: Back Squat 5 x 5
Five rounds of five back squats, warm up with the bar and start the first set at about 60% of your 1 RM. Add weight as you progress through the 5 sets to determine your 5 Rep Max (5-RM).
$$: Max Box Jumps in 5:00 (24/18)
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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