5/20/2015

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

Front Squat
5 sets of 3 reps @ 65% with 2 second pause in rock bottom

SKILL

5-10 reps of each exercise

WOD

For time:
Run 1 long + 1 short loop
40 American KBS 53/35
30 Ring Dips
Run 1 long loop
20 Thrusters 75/55
5 MU / 10 Pull-Ups

CASH OUT

Deadlift
3 sets x 6-8 reps
Choose a comfortable weight

MOBILITY

Everything