Warm Up Before Class: Row or run some distance or until you feel warm.
Group Warm Up:
WOD 1: EMOM 12:00
Scaling Groups: A: 75/45 B: 95/65 C: Rx E: 135/95
WOD 2: Complete for time: (Max 15:00)
Scaling Groups: A: 200m Runs, 100 single unders, B/C: Rx E: Add 20 lb. med ball to the run
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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