WOD 1: “Annie” 50-40-30-20-10 reps for time of: (max time = 12:00)
WOD 2: Tabata Drills
Tabata drills are 20 second of max reps followed by 10 seconds of rest, do each activity 8 rounds before switching to the next. Your score is the total overall reps!
$$: 200m Row… Fast!
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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