5/22/2015

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
@ 70% 1RM
*Coach prescribed

SKILL

Find walking lunge weight then
Practice walking

WOD

For time:
Row 2000m
40 Burpees
20 OH Walking Lunges 95/65

*line all barbells up by rowers, fastest rowers first. Heats of 3, next 3 start at top of minute after 2k row finished
**clear walking path,  boxes, rings, etc...

CASH OUT

15-20 min to find a heavy...
BENCH PRESS

MOBILITY

Everything