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SATURDAY, NOVEMBER 01, 2014

Workout of the Day: Wednesday 3-21-2012

Shout Out: This is to the local globo gym trainers that use our programming with your clients, yeah we know you are doing it and it’s ok! At least give a little credit to Crossfit Salem :) for helping you do your job! Programming is an art form and we understand that you need help, and since imitation is the highest form of flattery, thank you!

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WOD 1: 3-rep max Squat Clean

Notes: Team up with a partner and spend no more than 15:00 finding your 3-rep max squat clean.

WOD 2: AMRAP 12:00

  • 1 Burpees, 11 Double Unders
  • 2 Burpees, 12 Double Unders
  • 3 Burpees, 13 Double Unders
  • 4 Burpees, 14 Double Unders…. and so on for 12:00, write last finished round + reps.

$$: 50 Sit Ups or Ball Slams





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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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