6/16/2015

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

Pass Through

Run 335m
Walking Lunge to 1 Leg RDL

Ring Row

Push Up to Downdog

Burpees

BUY IN

Split Jerk -

Every 2 minutes for 6 rounds:

1 rep @ 85%

*pause 1 second in the dip, 2 second after the catch

SKILL

Jerk Balance 

Take 5 min to perform a few reps @ 25% of weight using

then do buy in

WOD

12 min AMRAP

20 DU

15 Wallballs 20/14

10 Burpees

CASH OUT

BB Row

4 x 3 

AHAP with good form

MOBILITY

chest and legs