7/22/2015

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

In 12 minutes:
Take 3-5 sets to work on complex
1 power jerk + 1 split jerk - AHAP
*heavier then last week

SKILL

Re-setting between Jerks
Understand Foot position, hands position, Bar position.

WOD

For time:
50 Calorie Row
Then-
4 rounds of
5 Cleans 155/105
10 TTB
15 Deadlifts 155/105

CASH OUT

3 sets of Max Effort Muscle Ups or Ring Dips

MOBILITY

Triceps