3/30/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

Custom CR10 Leaderboard here: CR10 CrossFit Open

WARM UP

2 rds
10 HC BB Thrusters
8 Ring rows

BUY IN

Strict Press
3x8 ahap
rest 1 min

SKILL

Your strength will go before your heart rate becomes a limiting factor. Pace so you don't get too fatigued.

WOD

14 min AMRAP
12 pike press
9 pull ups
24 double KB lunges

comp team: strict HSPU/C2B

CASH OUT

Use rest of class to find a heavy snatch (any kind) on platform or with pound pads

MOBILITY

Shoulders and lats with bands