Skill: Cleans (Power, Squat, Hang)
WOD: EMOM 15:00
* Min. 1 – 12 Box Jumps
* Min. 2 – 10 Kettlebell Swings
* Min. 3 – 4 D&B shuttle runs
2:00 left hand
2:00 right hand
Split up as needed
1RM Power Snatch Test – 20:00
EMOM 18:00 (alt. between these 3):
* 100m Run
* 12 Weighted Box Step Ups (1x 53/35 KB)
* 8 Burpee Box Jumps
Scale reps to hit 40 sec.
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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