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
@ 70% 1RM
*Coach prescribed
SKILL
Farmers Carry and box step over
WOD
3rft
30 DU
335m Farmers Carry AHAP - 2 KBs (Rx) or 2 Plates (Rx+)
20 box step overs (same weight as above) 24/20
CASH OUT
Behind the Neck, snatch grip push press
3 x 6 reps
Heavy but comfortable
MOBILITY
Forearms
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