ANNOUNCEMENTS
Upcoming Local Competitions:
"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html
WARM UP
Row 500m
Side Lunge
Hurdler
Leg Swings
Push Up
Down Dog
Pass Through
BUY IN
Jerk dip (hold 2 seconds at bottom before standing up) with bar loaded x 10 reps then
Jerk
Every 90 seconds for 5 rds
2 reps @ 85% 1RM
SKILL
Practice G2OH variations
5 x Cluster (Clean Thruster)
5 x Clean + Push Jerk
5 x Clean + Split Jerk
WOD
8 min AMRAP
7 Ground 2 Overhead
7 Burpees over the bar
CASH OUT
3 x 800m sprint
Rest 1:1
MOBILITY
Ankles/Feet
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