6/15/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled

"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

Pass Through

Run 335m
Walking Lunge to 1 Leg RDL

Ring Row

Push Up to Downdog

Burpees

BUY IN

Warm up to 85% and then

Back Squat with 2 full second pause at rock bottom

1 set x 3 reps @ 85% of your 1RM

SKILL

perform a few C2B , find the proper band so your collarbone hits the bar everytime

practice Bar Muscle-Ups

Try some TNG Cleans at 50% of weight you want to use

WOD

7 RFT:

5 TNG Power Cleans 135/95 (if you drop the bar before 5 that's okay, just not RX)

200m Run

3 Bar Muscle-Ups / 8 C2B

*REST 1 MIN*

30 min time cap

CASH OUT

Recover or

if time allows, coach's choice

MOBILITY

Traps and glutes