ANNOUNCEMENTS
Upcoming Local Competitions:
"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team
They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent
They also have master's individual RX options
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
http://hardbatcrossfit.com/summerclassic.html
WARM UP
Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec descent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec descent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression
BUY IN
Every 90 seconds for 6 rounds
Clean Drill* + Clean from 2" below knee
@ 60% 1RM
*Coach prescribed
SKILL
Wall Ball warm up
WOD
"Karen"
For Time:
150 Wall Balls 20/14
For Time:
150 Wall Balls 20/14
*you may complete the WB with a partner, however everytime you stop or drop the ball both partners must complete 10 Burpees.Wb pass recommended
CASH OUT
3rft
Run 335m
Max nose to wall HS hold
MOBILITY
Legs, L/S
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