Strength WOD 1: Power Clean Ladder: Two rounds for max reps at each station. Rest 2:00 between rounds.
Bars will be set up in the following sequence, you will have 30 seconds to get max reps and then 30 seconds to rest between stations.
Heavy Ladder: 95, 115, 135, 155, 185
B Group Ladder: 65, 75, 85, 95, 115
A Group Ladder: 35, 45, 55, 65, 75
Endurance WOD 1: EMOM 12:00 (default)
B group: 15,8,5 C group: 20,10,6
WOD 2: 30-30-30-30 reps for time of:
Note: Rx group, every missed double under attempt adds 5 Ab Mat sit ups (or 3 GHD) to the following round.
$$: 4 Partner Sprints
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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