7/20/2015

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 10 reps
*goal is to be heavier then last week

SKILL

Breathing during long sets of Squats
Learn to rebrace between reps

WOD

12 min amrap
10 Box jump
435m Run
15 wallballs 20/14

CASH OUT

4 x 12
Sit ups
Rest as needed
4 x 6-8
Strict hspu
Rest as needed

MOBILITY

Glutes