6/18/2015

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

Every 2 minutes for 5 rounds:

Clean drill* + Full Clean with 2 second pause at knee @ 75% of 1RM 

*coach prescribed

SKILL

Perform some light power Snatch,  5-7 reps

Set up hspu block, head must hit

Get 45# plate ready for carry

WOD

For time:

335m plate carry 45#

then 3RFT:

9 power snatch 135/95

12 SHSPU

15 V-ups

335m plate carry 45#

CASH OUT

Row 1500m x 2

*work with a partner

MOBILITY

Rotator cuff