6/26/2015

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 Clean

*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

Power snatch efficiency

WOD

10 minute AMRAP

15 Power Snatch 75/55

30 Dubs

CASH OUT

3 Supersets of

Sots Press 5 reps https://youtu.be/nw9k086aXLk

V-Ups 10 reps

MOBILITY

Shoulders