6/9/2015

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

Split Jerk -

Every 2 minutes for 6 rounds:

1 rep @ 75%

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

SKILL

perform a few HSPU, to find the correct mat or block  depth

WOD

For Time:

30 Strict HSPU

Run 1 mile

30 Strict HSPU

CASH OUT

Work up to a heavy Snatch Balance

MOBILITY

Lats