6/22/2015

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
High knee to 1 leg Rdl
Hurdler
Side Lunge
Leg Swings
Barbell Row
Push Up

BUY IN

Take 15min to find a heavy Back Squat

*this could be a 1RM or just something that feels heavy
**suggested % if going for 1RM (5@40/3@65/2@80/1@95/1RM attempt)

SKILL

perform a few C2B , find the proper band so your collarbone hits the bar everytime
Warm up Thrusters at 50% weight using

WOD

4 rds for times (avg time of all rds completed is score)
10 Thrusters 115/75
15 C2B
25 Russian Swings 70/53
30 DU
Rest 3 minutes

30 min time cap

**these should be considered sprints. The rest allows for 100% effort each round**

CASH OUT

N/A

MOBILITY

Everything