5/19/2015

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
1 rep @ 70% 1RM
*pause 1 sec during dip, 2 sec after catch*

SKILL

Warm up to clean weight, 3-5 reps at 50% and 75% weight you plan on using
Set up HSPU station with necessary mats,blocks, etc

WOD

10 min AMRAP
1 Clean 175/115
2 STRICT HSPU
3 Burpees

RX+ - GO HEAVIER and/or DEFICIT HSPU

CASH OUT

5 x 1 minute
MAX Box Jump Over 24/20
Rest 1 min after each Rd

Record lowest score on board

MOBILITY

Ankles/Feet
Triceps