5/15/2015

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

Bergener then:
Every 90 seconds for 6 rounds
Snatch Drill* + SnatcH from 2" below knee
@ 60% 1RM
*Coach prescribed

SKILL

Practice a few reps of all the movements

WOD

3 Rounds for Time:
10 Clapping Push Ups (Scaled is side to side push ups)
15 Tuck Jumps (knees high as possible)
20 DUs
10 Broad Jumps (RX is long length of 1 floor mat)

CASH OUT

Pistol Progressions

MOBILITY

Everything