6/24/2015

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 1 RM Front 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

American KBS - breathing

Find PU Band

WOD

For Time:

Run 1200m

63 KBS - American 53/35

36 Pull Ups

CASH OUT

3rds not for time of:

Max UB DU in 1 minute 

4-6 Strict Toes to Bar

Max HS hold

MOBILITY

Lats