7/6/2015

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

10 min to find 8RM

*do not use your 1RM to guess-timate this, go by feel

SKILL

Perform the buy in first and then:

Practice Thrusters @ 50% weight

Practice TTB rhythm 

WOD

For Time:

Run 435m

25 Thrusters 95/65

25 TTB

Run 800m

25 TTB

25 Thrusters

Run 435m

CASH OUT

Snatch Balance

4-6 attempts to go AHAP

MOBILITY

Quads