6/1/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html

WARM UP

Run 335m
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through

BUY IN

Back squats
3 sets x 3 reps @72.5% of your 1RM with FULL 2 sec pause at rock bottom

*that is the correct %, round up to nearest 5 pounds. Make sure numbers work out to at least 5 more pounds then last week

SKILL

Perform 5-10 hang cleans to overhead with 50% weight desired
Perform 4-6 pull ups and burpees box jump overs

WOD

8 min amrap of:
9-7-5
Hang Clean 115/75
Pull Ups
*once you complete the round of 5, start back at 9
Rest 5  min then

21-15-9
G2OH 115/75
Burpee Box Jump Overs 24/20

*you thought you weren't going to have to do this didn't you!?!?!?!

CASH OUT

N/A

MOBILITY

Everything