6/11/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"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

WARM UP

Run 335m
Lunge + Skip for height

Karaoke 

Broad jumps

Snatch grip push press

Pass through

BUY IN

Every 2 minutes for 5 rounds:

Clean drill* + Full Clean with 2 second pause at knee @ 65% of 1RM 

*coach prescribed

WOD

3rft:

5 Thrusters 125/85

10 TTB

15 Box jumps 24/20

CASH OUT

Run 800m

Run 435m

Run 200m

Rest as needed

MOBILITY

Shoulders