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FRIDAY, AUGUST 01, 2014

Workout of the Day: Tuesday 5-21-2013

Warm up before class: Row 1,000m, mobility

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Group Warm up: 5:00 instructors choice

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Buy In: AMRAP 4:00 – strict pull ups (E:) Strict CTB or L-sit pull ups

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Basic Strength: Front Squat – 30 reps for max total load

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Adv. Strength: Squat Cleans – 30 reps for max total load

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METCON: 3 rounds for time:

  • Run 200m
  • 30 Double Unders (100 singles)
  • 10 Burpees (jump on plate)



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WOD Guidelines (workout of the day)

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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