5/26/2015

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

Run 335m
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through

BUY IN

Back squats
3 sets x 3 reps @70% 1RM with FULL 2 sec pause at rock bottom

SKILL

Perform 5-10 of :
TTB

Warm up Clean to preferred weight:

WOD

Happy Birthday Jonathan!
5 min 24 sec AMRAP
4 TTB
2 Squat Cleans 135/95

*P.S. His Bday was Sunday

CASH OUT

Jerk dip (hold 2 seconds at bottom before standing up) with bar loaded to today's % x 10 reps then

Jerk
Every 90 seconds for 5 rds
1 rep @ 75% 1RM
*pause 1 sec during dip, 2 sec after catch*

MOBILITY

Everything