5/14/2015

ANNOUNCEMENTS
Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"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

Every 90 seconds for 6 rounds
Clean Drill* + Clean from 2" below knee
@ 60% 1RM
*Coach prescribed

SKILL

BB SDHP and OHS Practice, 5 reps @ 95, 5 reps @ 115

WOD

2015 Regionals Event 3 (modified):
1 mile run
50 OHS 135/95
100 (ab-mat) sit ups
150 DUs
50 SDHP 135/95
100 Box Jump Overs 24/20

Time Cap: 26 minutes

CASH OUT

Recover

MOBILITY

Legs