7/14/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

EMOTM 8 minutes

Snatch x 2 reps

Start at 60% and increase every 2 rounds to no more than 80%

SKILL

Burgener

WOD

For Time:

300 DU

*EVERY TIME YOU MISS: 

3 pull ups + 3 push ups - reps increase by 3 each time.

20 min time cap

*jfyi if you hate this...good. But it was Jacks suggestion

CASH OUT

Barbell Row 

3 x 8 with 2 second pause at top - AHAP

MOBILITY

Shoulders