6/5/2015

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

Run 335m
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through

BUY IN

Every 2 minutes for 5 rounds:

Snatch drill* + Full Snatch with 2 second pause at knee @ 65% of 1RM 

*coach prescribed

*make sure your hamstrings are loaded when you pause at the knee

SKILL

Toes to Bar Efficiency - practice 10 reps with legs coming down slow then an aggressive pull through to keep the kip going

Perform 5 warm up power cleans

WOD

Frontline Wars Scaled Final Event, Plexus Remix

3 Rounds For Time: 

20 HR Burpees over the bar

20 Power cleans 95/65

20 TTB

CASH OUT

Tabata Row for calories

MOBILITY

Traps and hips