ANNOUNCEMENTS
Upcoming Local Competitions:
"Heatwave Doubles" - 7/18 CrossFit Proven - Teams of 2 - 1M1F - $145/team RX/scaled
https://www.facebook.com/events/436594886508311/
"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled
https://www.wodrocket.com/index.php/component/ohanah/battle-at-the-beach-1
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
https://crossfit-bear.theboxhq.com/events/
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html
WARM UP
Run 335m
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through
BUY IN
Front Squat
3 sets x 3 reps @ 72.5% of your 1RM
*pause for 2 FULL seconds at rock-bottom
SKILL
Take 5-10 min to warm up to a heavy Squat clean
WOD
EMOTM 12 MINUTES
1 Squat Clean AHAP
7 Burpees over the bar
*score is load lifted.
**Squat Clean only counts if you finish the 7 burpees
CASH OUT
4 sets x 8-10 reps
V-ups
Superman
MOBILITY
Hip flexors
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