6/17/2015

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

Front Squat with 2 full second pause at rock bottom

1 sets x 3 reps @ 85% of your 1RM

SKILL

Ring Dips - find a band

KB Snatch - practice technique

WOD

Every 6 minutes for 24 minutes (4 rounds)

335m Run

10 ALT KB Snatch 53/35

Ring Dips 15 reps male/10 reps female

335m Run

*scale runs to 200m and/or Ring Dip reps if needed to finish within 6 min

CASH OUT

Weighted planks AHAP

3 x 1 min

MOBILITY

Triceps/Lats