Skill: Deadlifts (Find 1RM)
WOD: AMRAP 15:00
* 10 Lunges
* 8 Ring Rows
* 6 Burpees
* 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)
1RM Power Clean Test – 20:00
Complete for time (max 12:00)
* 40 Wall Ball (20/14)
* Run 100m (with med ball 20/14)
* 30 Wall Ball
* Run 200m (with med ball 20/14)
* 20 Wall Ball
* Run 400m (with med ball 20/14)
* 10 Wall Ball
A: 20,15,10,5 (100m runs only)
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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