Upcoming local competitions:
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $608/20 - CF Rehoboth Battle at the Beach9/17/2016 - 3rd Annual Manor Mudder!10/8 - 2016 Lumbar Games M/M or F/F $160/team12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters
WARM UP
3-5 rds:
30 Jumping Jack
10 Alt Lunges
5 hang power cleans 45/35
5 front squat
5 strict press
BUY IN
hang clean
3 sets x 2 reps @ 75%
2 sets x 2 reps @ 80%
rest ~90 seconds, if possible
SKILL
pace cleans if you need to and sprint the bodyweight movements
WOD
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Cleans 95-65
6 Push-ups
9 Air Squats
Rest 1:00 Between Rounds
free: kb sdhp
comp: 135-95
*you do NOT restart at the top each round, you continue where you left off.*
**Lori had no request for a send off WOD, so I chose something fast and...fun for you all!**
CASH OUT
3 Sets: 6 to 10 Ring Dips
3 Sets: 5 Ring Pull-ups
(palms facing each other)
MOBILITY
EVerything
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