ANNOUNCEMENTS
Upcoming Local Competitions:
"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
Workshops:
Handstand workshop at CF Reconstructed: April 19th 12-2pm $25
https://www.facebook.com/events/1027059127321936/
Sign ups: https://cfrc.sites.zenplanner.com/event.cfm?eventId=5B4AF5CE-375B-40C4-A56E-B32D2AA2B891
Handstand workshop at CF Reconstructed: April 19th 12-2pm $25
https://www.facebook.com/events/1027059127321936/
Sign ups: https://cfrc.sites.zenplanner.com/event.cfm?eventId=5B4AF5CE-375B-40C4-A56E-B32D2AA2B891
WARM UP
Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, explode up then 2 sec decent
Spiderman Lunge
Push Up/Ring Push up
Ring Dip/Empty barbell Strict press
Down Dog
Pass Through
50 DU or 435m Run
Bridge with block squeeze, explode up then 2 sec decent
Spiderman Lunge
Push Up/Ring Push up
Ring Dip/Empty barbell Strict press
Down Dog
Pass Through
BUY IN
6 minute EMOTM
1 Snatch drill* + 1 hang snatch @ 60%
*coach assigned
SKILL
Full Bergener
WOD
WOD
For time:
770m run
60 WB
40 KBS 53/35
20 Snatch 75/45
770m run
770m run
60 WB
40 KBS 53/35
20 Snatch 75/45
770m run
CASH OUT
Pistol Progressions - Coach assigned
MOBILITY
MOBILITY
Supple Leopard
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