7/13/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"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

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Back Squat

2-3 sets x 9 reps

*goal is to be heavier then last week

SKILL

setting up your transitions, be efficient with placement of barbell

WOD

EMOTM until failure

5 Thrusters 75/55

5 Pull-Ups

5 Burpees

**scale reps as low as needed so you can finish 5+ rounds

***RX+ is 7 reps of all exercises, but if you dont beat 5 rounds, you must do it again as RX

CASH OUT

Run 435m x 4

rest as needed

MOBILITY

Quads