7/16/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"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


EMOTM 8 minutes

Clean x 2 reps

Start at 60% and increase every 2 rounds to no more than 80%

SKILL

Practice TNG from the WOD, be fast but efficient 

WOD

3 Rounds For Total Reps of:
2 min Clock: 200m Sprint then Max Effort Power Cleans (155/105)
1 min REST
2 min Clock: 200m Sprint then Max Effort Bar Facing Burpees
1 min REST

CASH OUT

Ring Dips

4 x 10-12 reps

MOBILITY

Everything