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
Snatch
Every 90 seconds for 6 rounds:
Snatch drill* + Snatch from 2" below knee @ 70% 1 RM
*coach prescribed
SKILL
Thruster Warm up
WOD
10 min AMRAP
12 burpees
10 Wall balls 20/14
8 thrusters 95/65
CASH OUT
Run 3 x 335
MOBILITY
Legs
No comments:
Post a Comment