6/30/2015

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

Take 2 minutes and do the full Burgener with a PVC then
Take the next 8 minutes to warm up any way you choose

BUY IN

EMOTM for 8 minutes

Push Press x 3 reps AHAP

SKILL

Perform the buy in first and then:
OH lunge and push press cycling

WOD

11 min AMRAP

8 Box Jump 24/20

14 Push Press 95/65

20 OH stationary alternating lunges with 45/25 plate

CASH OUT

Run 800m x 2

Rest 1:1

MOBILITY

Legs