WOD 1: 5 rounds for time (15:00 Max)
Scoring: time when finished or total reps completed in 15:00 (max = 350).
Scaling: A:12 Pull Ups/100 single unders B:15/150 C:Rx
Strength WOD 2: Deadlift Bodyweight x 50 (scale up or down as needed). 10 Ring push ups between sets.
(pick either if you are not in the challenge)
Endurance WOD 2: Complete:
$$: 2:00 Handstand Hold
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!
This is the Popup Widget. Add any widget to the popup widget position, and place anywhere Gantry Popup widget to trigger the RokBox.
You can configure its height and width from the widget settings.