6/8/2015

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

Back Squat with 2 full second pause at rock bottom

2 sets x 3 reps @ 75% of your 1RM

SKILL

perform a few C2B , find the proper band so your collarbone hits the bar everytime

WOD

14 min EMOTM

Min 1: 10 C2B

Min 2: 40 DU

*alternate exercises, 7 rounds of each

CASH OUT

3 sets x 5 reps

strict ring dips

2 sec pause at top, 2 count down, 2 sec pause at bottom, explode up

MOBILITY

T/S and Legs