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
Zombie Front Squat
2-3 sets x 10 reps
heavier than last week
SKILL
Holding the bar during lunges, keep elbows up!
WOD
3rft:
20 Front rack reverse Lunges 115/75
10 G2OH 115/75
5 MU or C2B
*NO the barbell cannot be placed in rack.
CASH OUT
Run 1 mile
MOBILITY
Hip flexors
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