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
"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
High knee to 1 leg Rdl
Hurdler
Side Lunge
Leg Swings
Barbell Row
Push Up
BUY IN
Run 335m
High knee to 1 leg Rdl
Hurdler
Side Lunge
Leg Swings
Barbell Row
Push Up
BUY IN
Take 15min to find a heavy 1 RM Jerk
*this could be a 1RM or just something that feels heavy
**suggested % if going for 1RM (5@40/3@65/2@80/1@95/1RM attempt)
SKILL
*this could be a 1RM or just something that feels heavy
**suggested % if going for 1RM (5@40/3@65/2@80/1@95/1RM attempt)
SKILL
Hang Squat Clean practice
Bar facing burpees - efficiency and standards
WOD
10 minute AMRAP
WOD
10 minute AMRAP
5 Hang Squat Cleans 155/105
7 Bar Facing Burpees
CASH OUT
Coach's choice
MOBILITY
CASH OUT
Coach's choice
MOBILITY
Shoulders/Traps
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