ANNOUNCEMENTS
Upcoming Local Competitions:
"Heatwave Doubles" - 7/18 CrossFit Proven - Teams of 2 - 1M1F - $145/team RX/scaled
"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html
http://hardbatcrossfit.com/summerclassic.html
WARM UP
Run 335m
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through
BUY IN
Clean Progression
Every 90 seconds for 6 rounds:
Clean drill* + Clean from 2" below knee @ 70% 1 RM
*coach prescribed
SKILL
figure out a WOD
WOD
Option A-
1 RM Clean, snatch, jerk
*in any order any way. Jerk may be done from rack or as C&J
Option B-
With a partner complete Tommy Mac
*WOD is posted on the board on gold door*
Option C-
8 min amrap
9-7-5
Hang Clean 115/75
Pull Ups
Rest 5 min then
30-20-10
G2OH 115/75
Burpee Box Jump Overs 24/20
Hang Clean 115/75
Pull Ups
Rest 5 min then
30-20-10
G2OH 115/75
Burpee Box Jump Overs 24/20
CASH OUT
N/A
MOBILITY
Everything
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