7/21/2015

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
Snatch x 2 reps
Start at 65% and increase every 2 rounds to no more than 85%

SKILL

Burgener

WOD

In groups of 2 or 3

For time:
50-40-30-20-10
KB Headcutters https://youtu.be/tJA07NpN7pM
Pull-Ups
Burpees to a 45# plate

20 min time cap

*one person works at a time
*do not attempt this solo, death will ensue.*

CASH OUT

N/A

MOBILITY

Quads