June programming spreadsheet
Warm up before the WOD with rowing and mobility every day!
Group Warm Up: 3:00 max shuttle runs (40′)
WOD 1: Hang Snatch – 50 reps @ 95/65 (no more than 50% 1RM) for perfect form.
WOD 2: Complete for time:
Scaling: A: 40’s B: 60’s C: Rx E: 100’s
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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