Skill: Hang Cleans
WOD: AMRAP 15:00
* 10 Squats
* 6 Hang Cleans (75/45)
* 6 Burpees over the bar
* Rest 30 sec.
Handstand Push Up Drills – 10:00
A. 8 Wall Walks
B. 3x 30 sec. hold against wall
C. 15 HSPU (pike on boxes or strict on the wall)
3 rounds for time:
– Row 500 Meters
– 35 Burpee + 6 Mountain Climbers Complex*
– Run 400m
* Note: 1 Burpee + 6 knee to elbow mountain climbers, 3 each leg then continue the burpee.
A: 2 rounds, B/C: Rx
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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